Re: Fructose.....for Syl
01/12/07 10:13 AM
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Syl
Reged: 03/13/05
Posts: 5499
Loc: SK, CANADA
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Jordy, I tend to follow the dietary guidelines regarding fructose outlined in the article referenced below
It recommends avoiding the follow foods
- Fruit: apple, pear, guava, honeydew melon, mango, nashi fruit, pawpaw/papaya, quince, star fruit (carambola), watermelon
- Honey
- Major sweetening ingredient: High-fructose corn syrup, Corn syrup solids, Fructose and Fruit juice concentrate
- Dried fruit: apple, apricot, currant, date, fig, pear, prune, raisin, sultana
- Fruit juice, canned packing juice
- Fruit pastes and sauces: chutney, relish, plum sauce, sweet and sour sauce, barbecue sauce
- Fruits with high sugar content: cherry, grape, persimmon, lychee, apple, pear, watermelon
- Coconut: milk, cream
- Dried fruit bars
- Fortified wines: sherry, port, etc
The fruits it recommends are
- Stone fruit: apricot, nectarine, peach, plum (note these contain sorbitol)
- Berry fruit: blueberry, blackberry, boysenberry, cranberry, raspberry, strawberry
- Citrus fruit: kumquat, grapefruit, lemon, lime, mandarin, orange, tangelo
- Other fruits: banana, jackfruit, kiwi fruit, passion fruit, pineapple, rhubarb, tamarillo
I like to have 2-3 small servings per day. However, I have to avoid some of recommend fruits because the IF content is too high for me. I hope this helps
Shepherd SJ, Gibson PR (2006). Fructose malasborption and symptoms of irritable bowel syndrome: guidelines for effective dietary management . Journal of the American Dietetic Association 106 (10): 1631–9.
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