Irritable Bowel Syndrome Message Boards | Re: Syl...about fructose

I use two databases to get information about fructose in foods. I use the USDA Nutrient Data base
http://www.ars.usda.gov/main/site_main.htm?modecode=12-35-45-00
and the Finnish Food Composition Database
http://www.fineli.fi/index.php?lang=en

The USDA database gives the total sugar and for some but not all foods the amount of free fructose and free glucose. For example, 100 grams of raw apples without skins has
10.10 grams of sugar which is composed of
0.82 grams of sucrose
3.25 grams of glucose
6.03 grams of fructose

The Finish database only gives total sugar, sucrose, lactose and fructose. You have to subtract the sum of sucrose, lactose and fructose from the total sugar to calculate the amount of glucose. A neat thing about the Finish database is that for some foods it gives you the total amount of fibre and insoluble fibre. You can calculate the amount of soluble fibre by subtracting the amount of insoluble fibre from the total amount of fibre.

There is a short table on the second page of the follow paper that will give you a quick overview of the amount of fructose, glucose and sorbitol in a few foods
http://www.bashaar.org.il/files/101022005111814.pdf

Generally speaking I stay away from fruits and veg with more fructose than glucose. The reason for this is that the research suggests that when the two sugars are in equal amounts - at least up to a few grams - glucose helps the fructose to be absorbed properly across the intestinal wall into the blood stream. Strawberries, peaches and apricots are on the OK list. Vegetables like asparagus have more fructose than glucose but the amounts are relatively low. When I am having a good time I eat it because I love it. However, when I am having a bad time I stay away from it and other fruits too.

In particular I stay away from honey, apples, pears, melons and any product containing these fruits or their juices. Also, I stay way from any product that contains corn syrup of any kind. There are many different kinds and names for corn syrup. For example glucose-fructose is one that is found in almost every carbonated beverage. A good web site that explains the various names for types of sugars is
http://www.sugar.org/consumers/sweet_by_nature.asp?id=277

Note I also stay away from any foods containing sorbitol because it reduces the absorption of fructose.

I hope this helps.

--------------------
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

Print Remind Me Notify Moderator