@Islandsguy123
The quick way to make an elimination diet trial to find out if you have lactose intolerance or fructose malabsorption (FM) is to remove all suspected foods on the beginning, so a complete low-FODMAP diet:
- no lactose (no dairy, and no lactose as a food additive: read labels, or simply avoid all commercial food)
- no fructose (no fruits, fruit products, honey), anything containing "HFCS", "FOS", "oligofructose", "GOS" and "inulin" (read labels, plus avoid wheat, onions, artichokes, asparagus, chicory and leeks)
- I would also avoid sucrose and other sweeteners to be sure.
Avoid commercial foods and drinks (processed, packaged, canned, sweetened...) during the trial to make it simple. You can still eat plain meats and fish, eggs, most vegetables (including white potatoes and white rice), barley, oats, rye, buckwheat...
If you manage to get rid of most symptoms within a week, then you can be quite sure you can lactose intolerance or fructose malabsorption. Then you can start to introduce foods back, one by one. So, you can, for example, drink a glass of milk and give it two days to see if you can tolerate it. If you can, you do not likely have lactose intolerance. And than you add foods which are problematic in FM, but you start with less problematic ones: oranges, grapefruits, bananas, then berries.., then, if all ok, you can try wheat and so on.
If you feel nauseated or ill, please do not loose time with these diets and see a doctor.
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I don't have IBS.
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Re: fructose malabsorption question
