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02/11/10 02:24 PM
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Syl
Reged: 03/13/05
Posts: 5499
Loc: SK, CANADA
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Excellent question!
Accurate measures are difficult to find. The Australian group that did the original research on IBS and fructose malabsorption actually had to measure the ratios and amounts of fructans in a variety of fruits and vegetables commonly found in Australia. They published the results in the reference below. Unfortunately, the copyright text is not free available on the Internet yet. You should be able to get a copy from a university library.
Here are a few sources I sometimes used when I don't want to dig out the Australian paper.
The tables and figures in the article linked to in my signature has some reliable values.
The tables and figures in the second reference give below has some reliable values. It also tells how fructose and other know triggers like artificial sweeteners, lactose and a variety of other things belong to a broad class of GI irritants.
The Table of Fruits and Sugars at the bottom of this page can be useful but it is confusing. However, it does give you the number of grams of fructose and glucose per 100 grams in a variety of foods from which you can calculate the ratio. I would be cautious about reading too much into the rest of the information on the website.
Principles of Diet in Fructose Malabsorption on this health website has some fairly reliable ratios and a table of safe, eat in moderation and avoid foods that is fairly good.
Reference
Muir, J. G., Shepherd, S. J., Rosella, O., Rose, R., Barrett, J. S., & Gibson, P. R. (2007). Fructan and Free Fructose Content of Common Australian Vegetables and Fruit . J. Agric. Food Chem., 55(16), 6619-6627
Parrish, C. R. (2007). Malabsorption of Fructose and Other Short-chain Carbohydrates . Practical Gastroenterology
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