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
Favorable	Limit/Questionable – The Specifics	Avoid
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.