Peace be with you!

My name is Nader Ata. I am a Conventual Franciscan Friar of the Our Lady of Angels Province, USA. I am a transitional deacon preparing for Priesthood Ordination in the fall.

Seeking to live with Franciscan Joy each and every day!

*All of photos on this blog were taken by me unless noted otherwise. Please ask permission before using them. Thank You!*

*Also I am not the greatest speller or writer in the world, so please let me know if something is misspelled. Thank you!"


Thursday, July 8, 2010

Fructose and Lactose Intolerances

Up to two months ago I was eating anything and everything in sight. As you already know I am lover of food. I like all types: Arabic, Italian, Mexican, American, Chinese, Indonesian, etc.., but as of May 3 (which happens to be my birthday) all of this changed. Over the past couple of months I have had digestive problems and have been visiting various doctors since November.

On Monday, May 3 I found out that I am lactose intolerant, which I figured already, but if I want to eat dairy products I must take a lactaid pill with my first bit.

On Thursday, May 6 I found out that I am fructose intolerant as well. This was news to me and the 6-page packet of foods that are "Intestine Friendly", "Foods to Avoid", and "Questionable Foods/Limit" was very daunting.

Fructose is a natural occurring simple sugar found in fruit, vegetables, and honey. High levels of fructose for a person who is intolerant to it can cause gas, bloating, abdominal cramping, and diarrhea. Glucose which is another natural occurring sugar is good for me, a product that has more glucose than fructose is more "intestinal friendly" for people like me.

There are four main types of food that I am to avoid:
1) Foods that have high amounts of fructose present in them or anything with High Fructose Corn Syrup.
2) Foods that have sucrose - Table Sugar (which is equal amounts of fructose and glucose) - I am to avoid. If a product has sugar as one of its first three ingredients, I am to avoid that product.
3) Foods that have fructans, which are complex molecules of fructose.
4) Foods that have sugar alcohols - ingredients ending in "ol" - like sobitol, xylitol, and maltitol.

The pictures below show some of my favorite foods that I am to avoid.
This refers to the Watermelon not to Pokey.
Ice Cream, Oreo Cookies, and Chocolate Syrup - Note:I do not need to avoid Ryan
Candy, even sugar candy because they often contains sugar alcohols. Note: I do not need to avoid Erin, only when she is around candy though :)!
Other sweets and items that contain wheat - because wheat has fructans - as I am supposed to gluten free foods too; which for those who know me that means pizza...tear!

Besides the above pictures ,other foods that I am to avoid include apples, melons, mango, canned fruit juices and concentrates, carrots, peas, corn, granola bars, Splenda, syrups, most alcohol products, and soy sauce. This is just to name a few. For more information about this look at Fructose Malabsorption and Fructose Intolerance Diet.

Below is the list that I carry around in my wallet. (Please ask before copying, reproducing, or using)

1) Fructose present in fruits and honey (High Fructose Corn Syrup)

2) Sucrose – Table Sugar (Equal glucose + fructose) In 1st 3 ingredients – NO

3) Fructans – complex molecule of fructose

No Sobitol, xylitol, isomalt, maltitol, mannitol, erythritol, and FOS/inulin


Limit/Questionable – The Specifics


Fruit: Apricot, nectarine, peach, plum, all berries, pineapple, all citrus, kiwi, passion fruit, avocado, rhubarb, tamarillo, + jackfruit

One serving per meal – 1 cup, the size of a baseball – fresh or fresh-frozen.

½ cup of water packed canned.

1 medium ripe banana.

½ cup fresh cantaloupe.

Apples, pear, guava, melons, mango, papaya, quince, star fruit (carambola).

Fruit: juice, concentrates, drinks, juice in canned fruit, and cider.

All dried fruits and fruit bars.

Tomato paste, chutney/fruit salsa, relish, plum sauce, sweet + sour sauce, + barbecue sauce.

Cherry, grape, persimmon, pomegranate seeds + lychee.

Vegetables: Broccoli, cauliflower, spinach, fresh tomato, green pepper, celery, potatoes (not sweet), cucumber, lettuce, cabbage, okra, eggplant, all types of squash, fresh herbs, turnip greens, mushrooms, hot chili peppers, brussel sprouts, jicama, cactus, + dill pickles.

Not limit to the amounts.

Fresh Garlic: limit to 1 clove per day.

Globe artichoke, dandelion greens, chicory root and greens, Belgian endive, radicchio, + garlic dill pickles

*It is okay to cook with onions, but not to eat them – cut large and remove when eating.

Onion*, leek, shallot, asparagus, green beans, + Jerusalem artichoke.

Beets, carrots, peas (green, purple hull, chick, black-eyed, sugar, and snap), sweet potatoes, corn, pea pods, parsnips, turnips, + sweet pickles.

Tomato products (puree, paste, sundried, canned, and juice)

Dairy: Lactose Intolerant, but can use lactaid pills.

Rice milk, soymilk, or flavored milk.

Sugar sweetened yogurt with allowed fruits.

Real milk w/pill is better than non at all.

Coconut milk + cream. Fructose sweetened yogurt.

Ice Cream and sherbet.

Breads/Grains/ Cereals:

Wheat-free products: bread, pasta, cereals, cakes, crackers, pastries + cookies.

Rice products: rice, noodles, crispbreads, + crackers.

Wheat-free corn products: cornflakes, cornmeal, + cripsbreads.

Potato Chips.

Limited to one serving per day:

Barley – ½ cup

Corn Chips/tortillas – 2 oz (1 tortilla = 1 oz)

Popcorn: 2 cups popped

Oatmeal okay if processed in gluten-free factories

Wheat-based foods – where wheat is the main ingredient (flour, bread, pasta, crackers, + couscous). Ezekial Bread.

Cereals sweetened with fructose, sorbitol, + dried fruits.

Cheetoes and granolas bars

Meats/Beans/Eggs/Nuts/Seeds: All plain meats, fish, and poultry. All eggs. Dried beans, lentils, + seed as tolerated. Unsweetened nuts.

Peanut Butter (Natural is better than low fat).

*Regular bacon is okay.

Honey cured ham, bacon*, + lunch meats. Beans may need to be avoided if they cause uncomfortable gas. Dried peas.

Sweets: Equal or Nutrasweet (aspartame). Sweet ‘n Low (saccharin). Sunette or Sweet One (acesulfame-K), Dextrins, Dextrose + Sucrose (sugar) consumed in moderation. Glucose: tablets, powder, + syrup.

Stevia – but check for sugar alcohols.

All sucrose in excess – cane, beet, date, palm, turbinado, brown, vanilla, invert, + confectioner’s. Carmel. Rice syrup.

Desserts with minimal sugar. Sugar-free mints. Diet and diabetic foods.

Splenda (sucralose), agave syrup, honey, jam, jelly, marmalade, syrup, molasses, coconut, treacle, high fructose corn syrup, + fructose sweeteners.

Sugar alcohols + FOS.

Beverages: Tea, coffee, herbal teas + infusions. Water. Diet beverages artificially sweetened without Splenda (sucralose). Cocoa power.

Glucose – sweetened energy/sports drinks.

Sucrose Sweetened soft drinks – limited to 1 cup.

*Gatorade: Only 1 cup per day.

*Alcohol (1-2 drinks per week) Distilled spirits: vodka, whisky, rum, gin and dry white wine.

Fortified Wines (sherry, port, etc.). Chicory-based coffee. Sugary drinks ending in ade*, punch, drink or cocktail. Tonic.

Alcohol* (See limit list). Not wine coolers champagne, beers, sweet drink mixes or tequila.

Others: Butter, margarine, oil, distilled vinegar, mayonnaise, + homemade dressings with distilled vinegar or lemon juice. Mustard (unsweetened). Horseradish. Pure spices and herbs. Tahini, but no humus.

Miracle Whip – limit to less than ¼ cup.

Balsamic vinegar – limit to 2 tbsp.

Eat 1 bite of candy after a meal particularly with meat.

Cider and Red Wine Vinegar. Honey mustard. Soy sauce made with wheat. Chewing gum. Sugar coated pills and syrups.

All children’s medicines.

Diabetic liquid supplements.

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