how much fructose is safe?
#287241 - 10/20/06 12:16 PM
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Cs Tan
Reged: 10/12/06
Posts: 8
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sometimes,when i blended the insoluble fruit with soy, rice or soluble fruit, i scare the fructose is over and may trigger our tummy, so i just add small portion of insoluble fruit.i got survey the sugar content for fruit and just keep to those low fructose fruit like watermelon.but they are also low in insoluble fiber.i seldom add those high fructose content fruit like apple, peach, mango and pear in my diet,but they seem high in insoluble fiber.
as a result , it cause me a lower insoluble fiber in my diet. in fact, how much fructose ur take or fruit in diet?
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That is a very good question. Perhaps you can get more IF from vegetables and focus on minimizing the fructose you get from fruit. Let me explain how I determine how much fruit to eat.
A review of the research shows that the tolerance for fructose ranges from less than 5 grams to more than 50 grams. Non-IBS individuals tend to be near the high end of the range while IBS suffers tend to be near the low end. The research also shows that when fructose and glucose occur in equal amounts the small intestine can absorb both nearly as well. Usually only foods containing more fructose than glucose are a problem. The excess fructose can cause bloating, gas, D, etc.
The general method I use is to determine the amount of sugar (sucrose, fructose and glucose) contained in the fruit.
For example, using the Fineli database I see that an average medium sized apple that weighs about 100 grams contains about 50 grams of sugar composed of 8 grams of sucrose, 29 grams of fructose and 14 grams of glucose. The apple contains twice as much fructose compared to glucose.
Now consider 100 grams of papaya. It contains about 11 grams of sugar composed of 8 grams of sucrose, 1.3 grams of fructose and 1.4 grams of glucose. The amount of fructose and glucose are nearly equal.
So assume you are fructose intolerant and you think you can absorb 5 grams of fructose. If you ate 100 grams of papaya you would have consumed less than 5 grams of fructose with an equal amount of glucose. On the other hand, 1/2 of a medium sized apple contains about 12 grams of fructose and half as much glucose. The apple could act as a trigger.
A point of information. The database provides guidelines. Different varieties of apples, papayas, etc contain different amounts of the various sugars. You have to experiment to determine what varieties of fruits you can and cannot eat. For example, there is one variety of mango that I seem to be able to eat while most of the others give me D.
Good luck
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STABLE: ♂, IBS-D 50+ years - Science of IBS
The FODMAP Approach to Managing IBS Symptoms
Evidence-based Dietary Management of Functional GI Symptoms: The FODMAP Approach
FODMAP Chart & Cheatsheet
The Role of Food & Dietary Intervention in IBS
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wao,u really give me a hint that bring me to a new pathway.
i never heard that theory, equavalence between fructose and glucose.tq.
how if a fruit content both glucose and fructose in high and similar content?
as i know sucrose are made from fructose and glucose. when sucrose being digest, it will be convert to fructose and glucose.Is the fructose in sucrose do not trigger our colon?
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Fructose contained in sucrose is dealt with in the small intestine in a different manner than free glucose and free fructose. Fructose in sucrose is bound via an oxygen molecule to glucose. An enzyme process is required to break the two sugars apart.
In the review paper that linked to in my previous email it says "Sucrose is cleaved to glucose and fructose by sucrase, an enzyme located in the brush border of small intesting enterocytes. For unclear reasons, the absorptive capacity for fructose derived from sucrose exceeds that of fructose monosacchride in healthy individuals."
In summary fructose bound to glucose in sucrose appears to be handled by the body in a different manner that unbound or free fructose. This is evident from the fact that IBS suffers usually don't find white sugar or sucrose to be a trigger.
I have difficulties with fructose. I have been experimenting an idea. I have been adding glucose (dextrose) to fruits with more fructose than glucose. I buy corn dextrose from a local health food store. Recently I made some grape jelly in which I added enough dextrose to ensure that it contains more glucose than fructose. I seem to be able to eat it without problems. I need to do more experiments. Perhaps you can give it a try and report back your experience.
I am not sure about fruits that have high but equal amounts of glucose and fructose. Personally, I would experiment and if a fruit gave me problems I would stay from eating it.
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STABLE: ♂, IBS-D 50+ years - Science of IBS
The FODMAP Approach to Managing IBS Symptoms
Evidence-based Dietary Management of Functional GI Symptoms: The FODMAP Approach
FODMAP Chart & Cheatsheet
The Role of Food & Dietary Intervention in IBS
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