Re: 2 quick questions for Syl...
04/30/08 06:07 AM
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Syl
Reged: 03/13/05
Posts: 5499
Loc: SK, CANADA
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Hi Fen
Generally speaking I stay way from FODMAPs. However, I do eat a restricted amount of wheat - about the equivalent of 2-3 slices of bread a day. I do eat small amounts legumes but I take beano when I do. The biggest problem I have with legumes is IF.
Carrots and sweet potatoes are fine. The sweetness is not from fructose but from other sugars.
If you have access to a university library you might try to get a copy of the paper referenced below. It gives the typical values of free fructose and frutan contents for a variety of fruits and veggies found in Australia. Here are a couple paragraphs from the reference that might help guide you.
"The vegetables with the highest amount of fructans when expressed as an average serving (fructan g/serve) were Jerusalem artichoke, 6.1 g/serve > shallots, 1.1 g > globe artichoke, 0.60 g > garlic, 0.52 g > Spanish onion, 0.30 g > beetroot, 0.27 g > white onion, 0.28 g > brown onion, 0.20 g > Brussels sprout, 0.12 g."
"The fruits with the highest amount of fructose when expressed as an average serving (g fructose/serve) were Packham ripe pear (peeled), 16.2 g > Packham firm pear (peeled), 16 g > Packham ripe pear (unpeeled), 14.4 g > persimmon, 13.3 g > Granny Smith apple (peeled), 11.4 g > Jonathan apple (peeled), 10.9 g > Jonathan apple (unpeeled), 10.7 g > Granny Smith apple (unpeeled), 10.6 g, and Pink Lady apple (unpeeled), 10.6 g > red grapes, 10.5 g > Pink Lady apple (peeled), 10.4 g > custard apple, 9.2 g."
I hope this helps
Reference
Muir, J. G., S. J. Shepherd, O. Rosella, R. Rose, J. S. Barrett, and P. R. Gibson, 2007: Fructan and Free Fructose Content of Common Australian Vegetables and Fruit. J. Agric. Food Chem., 55, 6619-6627
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STABLE: ♂, IBS-D 50+ years - Science of IBS
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