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Aug 11, 2008 - 33 comments

Low Fructose Diet






Fructose Malabsorption



Many people with bloating and diarrhea get diagnosis of IBS. But actually they may have frucose malabsorption - FM (or lactose intolerance or celiac disease) in which some fruits, vegetables, sugars and other products rich in fructose or sorbitol can't be tolerated. The problem is impaired absorption of fructose and sorbitol in small intestine. Treatment is with low fructose diet.

Problematic nutrients in FM are: FRUCTOSE, HFCS, SORBITOL and other POLYOLS (maltitol, mannitol, xylitol) and, only in some individuals FRUCTANS.

Most problematic foods are:

- FRUITS: apples, pears, prunes, peaches, sweet cherry, dates, raisins, mango, papaya.
- SUGARS and SWEETENERS: fructose, High Fructose Corn Syrup (HFCS), sorbitol, xylitol, mannitol, maltitol, raw sugar, brown sugar, molasses, Splenda.
- "LOW CALORIE" FOODS AND DRINKS and "sugar free" chewing gum with added sorbitol or xylitol
- WHEAT (contains fructans)
- VEGETABLES: onions, tomato, Jerusalem artichoke, leeks

Low Fructose Diet Details:


Those who have ONLY FM without lactose intolerance, small intestinal bacterial overgrowth, celiac disease or intolerance or allergy to some specific food CAN PROBABLY SAFELY EAT:

1. The first thing when you have FM is to find out if you can tolerate foods with fructans: WHEAT, ONIONS, JERUSALEM ARTICHOKES, LEEKS. Most of affected persons can at least in small amount.

2. BREAD and PASTRIES of any kind - without fructose or HFCS
3. CEREALS, CORNMEAL, OATMEAL and the like - if nonsweetened
5. MEAT - but there is often fructose in breading and some packaged meat products are sweetened with HFCS
6. FISH - canned fish may be sweetened
7. DAIRY - if nonsweetened
9. VEGETABLES, except sweet ones like beats, cooked carrots, sweet potatoes, canned prickles, etc.
10. Many persons with FM can safely eat BANANAS, ORANGES, GRAPEFRUIT and LEMONS (low in fructose). Many can also eat all kind of berries.
11. PLAIN or MINERAL WATER (nonsweetened), NONSWEETENED TEA. FRUIT JUICES from above mentioned fruits may be ok. DRY WINE and other NONSWEETENED ALCOHOL in limited amount may be ok, but it can aggravate SIBO so find out by yourself if it triggers symptoms in your case..  

Glucose and sucrose - table sugar are not recommended despite the fact that they help in absorption of fructose because they are often not tolerated and may cause small intestinal bacterial overgrowth (SIBO).

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by lagoya, Aug 11, 2008
i agree in fact u would be surprised how many people get diagnosed with ibs without proper testing the amount of people who were told they have ibs only to be celiac is amazing .all that suffering ,anxiety and it could be simply treated with the proper diet.same as with all the allergies/intolerances like the above .
it goes to show that when given a diagnosis of ibs intolerance testing should be sought also so that proper solutions can be achieved

good info

Avatar universal
by meeps, Sep 23, 2008
This is interesting as I have oral allergy syndrom and can't eat any non-citrus tree borne fruit (including all tropicals) and also find myself sensitive to the artificial sweeteners.I'm also allergic to nuts, the parsley family and the mint family.  Can still eat tomatoes, onions, honey.  For most of these I only get bad stomach aches, but for the fruit, oral mucosal blistering or anaphylaxis.

Avatar universal
by boron, Sep 23, 2008
Meeps, you obviously have some allergies. If you can safely eat honey, you don't have fructose malabsorption, since honey is high in fructose.

Avatar universal
by AZMountainGirl, Mar 13, 2009
boron, I am glad I found your site. I have a really long story which I wont go into detail here. I have been repeatedly misdiagnosed and only from getting online and investigating my symptoms do I now feel I am getting closer to an answer. I have suffered for years with bloating, diarreha and blisters in my mouth from either an apple or a candy bar. The thought and even sometimes the smell of something sweet can make me nauses. I am 52 now and it seems as the years go by the symptoms get worse. I haven't eaten an orange in probably 25 yrs. I kept trying to improve my diet by eating more vegetables and adding a fruit because I was supposed too because it was healthy. I realize now why every diet and attempt has failed, I would get sick trying to be healthy. I don't mind reading every label because I am tired of being sick. Thanks for your info here, if you have any suggestions for proper diet please don't hesitate.

Avatar universal
by boron, Mar 14, 2009

you can PM if you want.

Can you this order:

1. What are your current symptoms?
2. Write down your complete medical history in the time line, including family history
3. What tests have you had so far, what were results?
4. What treatment have you received so far (meds, supps, etc), and what was effect

Avatar universal
by AZMountainGirl, Mar 14, 2009
Thank you for responding! I will do as you asked, I will need a little time to compile this info. I will send as soon as I can, Thank you so much!

Avatar universal
by Evsmomma, Jun 03, 2009
My two year old daughter has been recently diagnosed with Fructose Malabsorption and Milk/Soy Protein Intolerance.  Crazy.  I had kept her away from fruit and wheat until after she turned one.  Then she progressively got sick.  She was very colicky when small: I'm guessing from the MSPI.  

Having real trouble finding a good Pediatric GI.  I am concerned about whether her FM is Primary or Secondary and I want her to able to grow up healthy!  It is so hard to watch her be sick.  

She is extremely sensitive...she eats only oats, rice, broccoli tops(no stems), oranges, bananas, chicken, pork, unsweetened almond milk, millet, and a few nuts/seeds.  

Avatar universal
by Mazzy0, Jun 04, 2009
I am currently following the FODMAPS (fructose malabsorption) diet due to long history of digestive issues.  I am only one week into the diet...but as of day two, six months of daily diarrhea suddenly stopped and has not returned.  I am hoping this lasts and that I have finally found my answer to years of stomach and bowel problems.

Last year I found that I could not eat apples without an emergency run to the bathroom.  Then, it was grapes.  I thought fruit in general had become a problem for me, but grapefruit and oranges did not cause the same reaction.  I figured it was some kind of acid reflux issue, but it was odd that I would not get reflux from acidic fruits.  In January I had severe chest pains and thought something was happening with my heart...was diagnosed with heartburn.  Not really surprising, but I wasn't going to take any chances.  Had an endoscopy/colonoscopy.  Gastritis was discovered, but nothing else.  Was put on Prilosec, Protonix, Nexium - results minimal.  Heartburn went away, but still running to the bathroom everyday.  

5-6 months later, after eliminating one food at a time, I googled "can't eat apples" and came across dietary fructose intolerance.  The symptoms and foods matched up nearly perfectly.  It was starting to make sense that when I ate a breakfast of 2 dollar pancakes (which have corn syrup), cinnamon/sugar, and Aunt Jemima syrup, that I would get a complete energy dump - fatigue so bad I could barely move, and then I would be sick all day.  It was as if my system shut down in order to deal with the fructose load.  Mangos nearly incurred vomiting.  I thought I couldn't tolerate soda because of the bubbles, but it's just as likely to be the high fructose corn syrup.  Even canned corn, which has corn syrup and sugar added, gives me indigestion for hours.  I'm also finding that certain amounts of wheat cause some mild problems.  Add to that the fact that I already have lactose intolerance.  So, one meal load of fructose, lactose, and wheat can set me back days.  

I am learning to balance my proportion of fructose to glucose now, or just not eat it at all.  And limit my intake of lactose and wheat - so as not to overload my system with too much intolerable food.  This is a very strange diet, but it seems to be working.  I stopped taking the Nexium 3 days ago and the heartburn has not returned, nor has the diarrhea (I tried going off the Nexium in the past, but it had only made the heartburn return).  I'm praying that this is the solution and I no longer have to put myself through any more trials.

Good luck to anyone who is having similar problems.

Avatar universal
by collins4113, Jun 29, 2009
Great to read your post and know someone else in the same boat!  These past 2 years have been hell.  One doctor took me off my medication for IBS, and my weight began to drop because it was as though by digestive system was shutting down.  Lost 40 lbs. in 18 months or less.  Intestines were in a constant spasm, I guess.  Pain every day.  Then, I had to have a hysterectomy and started drinking a supplement to help me gain weight.  Looking back . . . that supplement was loaded with sugars.  No wonder I felt so sick.  
Now my current dr. finally ordered a breath test for me due to Small Intestine Bacterial Overgrowth.  The fructose showed to be elevated.  I'm on Xifaxin to kill bacterial and starting to learn about the diet.  I'd love to know more about what you eat each day.  I can't seem to figure out what to eat.  Very hard to get someting "on the run" that doesn't contain bread.  I seem to eat a lot of baked potatoes and grilled chicken or fish.

Avatar universal
by boron, Jun 30, 2009
Collins4113, you, if you want, may ask doctor if he can prescribe Saccharomyces boulardii probiotic capsules to you for the time you're on the antibiotic. This is just to prevent "antibiotic associated diarrhea" that happens when antibiotic kills most of normal gut bacteria thus allowing harmful Clostridium difficile to overgrow. There's also one Danone yogurt as I know with this probiotic. I haven't found any data of other types of probiotics (like Lactobacillus acidophilus or LGG) that would be efficient in this case.

I've also added a working link to a low-fructose diet in my original post above.

Avatar universal
by graydame, Jul 18, 2009
Hello all.  I have been following a gluten-free diet for about four years.  During that time, I have found numerous food items which seem to bother me, and have gotten to the point where I eat steak and potatoes during the week, and stir-fry (to get a few veggies) on the weekend.  Doing fairly well.  Have suffered from sudden chest pains most of my life.  They started when I was about 10, and now I am 57.  

In February, I received a book as a birthday present, which had a honey theme underlying the main story.  I thought about honey, and how I hadn't had any for a while, so I got some jars of local honey, and started using it in my tea on the weekends.  I started getting really bad abdominal pain (just on the weekend) with some chest pain and running to the bathroom a lot.  Never even occurred to me that it could be related to eating honey.  And I'm a smart woman (well, usually).

So it finally got bad enough I was even considering going to the doctor (which is pretty bad when I consider that).  But I did a google on intestinal pain, and started seeing some of the hits coming up as pediatric links to fructose problems.  Honey is, of course, heavy on fructose.  So now I've been fructose-free for about a month (talk about withdrawal symptoms!).  Tried dextrose, but since it is made from corn there is a sulfite problem.  Arrggghghgh!

Have found rice syrup to be tolerable, though I am probably overdoing it right now.  

Interesting follow-up on fructose:  It has been HOT!  And a co-worker mentioned going to get some ice cream, which of course I can't do anymore.  However, it got me thinking about a small container of Hagen-Dasz that I had in the freezer, having gotten it just before realizing fructose problems.  I got really tempted, and went home that evening and ate a VERY small bowl of it.  Oh, it was good!  Had reactions to it at 6 hours, 12 hours, 24 hours, and now 48 hours.  Symptoms were abdominal discomfort, gas, headache, and chest pains.

I had been hoping it was all in my head.

Avatar universal
by sailingfreak, Aug 30, 2009
I have had the NASTY D word for one year in August.  The colonoscopy was not showing anything visible so the dr. did a biopsy & it came back that I had a rare form of colitis, called collagen colitis, which a steroid specific for the colon was prescribed.  After 4 rounds of 100 capsules the symptoms were not eliviated.  I had a fructose & lactose intolerance Hydrogen breath test & I am intolerant to both.  The dr. says there is no connection to the colitis & the intolerances.  I didn't think that made since, he said they don't know what causes this type of colitis.  I'm going to have to see what I can eat that's tolerable.
Any thoughts or is someone else out there like me? Thanks

Avatar universal
by boron, Sep 05, 2009
Salingfreek, if you have both fructose malabsorption and lactose intolerance, avoid foods that contain:
- fructose
- sorbitol
- high fructose corn syrup (HFCS)
- lactose

Avatar universal
by Leela64, Sep 23, 2009
I have been suffering with constipation, wind, bloating, indigestion, fatigue and anxiety about these symptoms for 30 years or more.
A so called professional gastroenterologist just said to me that I only have IBS. If you can't go to the toilet, take epsom salts. That was a disaster. And after talking to many doctors about my symptoms over the  years and having a colonoscopy that showed I was normal, I finally gave up and lived with the symptoms.
Two months ago, I went to see a dietition. After having the hydrogen tests, I was finally diagnosed with FM and Lactose Intolerance.  I was so happy!!! Finally, an answer!!!
I have been following a lactose free and low fructose diet for three weeks now. I don't have constipation and the wind and bloating has decreased considerably. I am still testing the waters with the diet and expect it will take 6 months to sort it all out. Eating out can be a challenge. I have a hand book which helps me when shopping for food.

Avatar universal
by Punagirl77, Dec 08, 2009

I'm going through the same symptoms, but haven't taken the breath test yet.  They have tested me on everything else and all have come back negative. I'm going to ask my gastroenterologist to test me, but  I would like to try the diet your on to see if it will help me.  Can you tell me which foods not to eat and which are safe to eat?  The diet looks daunting and I need help to find out what foods to eat and what not to eat.  Thanks,  Terri

Avatar universal
by fushigi_kocha, Jan 17, 2010
I had this, it took months to figure out what was happening,
I'd eat fructose, energy would plummet, then I'd go into hypoglycemia
or, in initial cases, my system would become very acidic and I'd get hypoglycemic/dizzy
and have to take, not just sugar, but an antacid to stop it.  I have recovered
some.  I will describe what I learned about it, and possible cures I found in current
medical research.

This is what I learned, from having developed Fructose Induced Metabolic Syndrome
from eating too much fruit/soda (over 60% fructose diet over a month and long term).
1. Never ever eat fructose alone.  Some is okay as long as I eat a bunch of
    carbs (rice, wheat, etc) or energy (protein sometimes) with it.
2. Carry glucose tabs.  If you do find yourself having a reaction eat glucose, it will stop it.
    This has worked for me and saved me multiple times when I ate
    something that I didn't realize had fructose in it.
    Why?  The document below describes how the body digests fructose,
    glucose, and sucrose (fructose + glucose).  When insufficient glucose
    is present, all the fructokinase your liver has evolved from a fructose-based diet
    causes all your inorganic phosphate stores to deplete, which prevents ATP (energy)
    from recycling (from ADP).  This is the energy crash.  If you can provide
    glucose it prevents the crash.  Sucrose will also work, less well, but it's easier to obtain in a pinch.
    The lack of ATP will then evolve into hyperuricemia (created from purine metabolism's IMP),
    since the enzymes in your body that do this step require ATP to function correctly.
3. I avoid acidic foods, personally, since I had trouble with this.  I can digest some of
    them as long as I have eaten recently (some distal RTA effects can be via starvation).
    More than a glass of tea/coffee is a challenge.  Having a little baking soda or tablets is good.
    Tums were bad.  I was eating them and ended up getting headaches from too much calcium.
    I have recovered some of my ability to process acid, especially if I'm eating okay.
    You learn to live with this, avoid acids, and have baking soda for the rest.
4. My kidneys did swell from the hyperuricemia, and I ended up with gout for a few weeks.
    Once I knew to avoid fructose, and avoided protein for awhile this recovered.  I can
    eat as much protein as I like now (which is good since, I currently have to avoid carbs to
    kill the candida that came about due to eating mostly carbs + baking soda, ugh).
    Alpha Lipoic acid helped a lot here.  N-Acetyl Cysteine did some, too.
5. I feel icky after eating sugar alone, like half of it is energy, half of it is ick.  I don't have
    a reaction, but I don't feel great.  This is probably from the liver converting it into
6. I had to eat more often, initially, especially carbs.  In my case, this was induced partly from fructose
    partly from trying to cut out the coke, which caused starvation metabolism.  I would
    get frequent hypoglycemia.  This was fixed after restoring liver glucagon/energy stores.

What I have I developed from diet, it's described as Fructose Induced Metabolic Syndrome,
in this article:
Peter Mayes: Intermediate metabolism of fructose

There is medical research on it, with good news for all of us, showing that
the Chinese herbal tea prescription Kangen Karyu (5-6 chinese herbs) ameliorates
it and can return normal liver function.  The tea is not readily available, but if you have
a Chinese medicinal store near you, you can puzzle through getting Chinese
names/characters for the components and have them make a few batches
(which may be a little bit of a challenge):
Peony Root   (Bai Shao/Chi Shao)
Cnidium Rhizome (Chuan Xiong)
Safflower (Hong Hua)
Cyperus Rhizome (Xiang Fu)
Saussurea Root (Mu Xiang, the practitioner may have said this was an unusual one to include)
Salvia Miltiorrhiza Root (Dan Shen)

I have gotten some of the tea (6 preparations of herbs that make a pot each, I've had one).  
I'm not sure if it has helped yet, but at least it's worth a try.

A second solution is Amla/Amalaki, an indian fruit.  I have had this, it does seem to help the liver.
It's available either in Trifla/Triphala, or alone (such as from Vadik herbs in 1lb bulk).
I would not eat more than a tablespoon of the dust a day, though.  (I did eat more and ended up getting
nauseous when eating things containing iron for awhile.  Amalaki does have high vitamin C content which
increases iron absorption).

Other research says that lipoxygenase (and, less importantly, cooxygenase) inhibitors can
provide amelioration.  Some of the more potent lipoxygenase inhibitors researched
were Echinacea, Quercetin and, if I remember, grape resveratrol.  Analgesics aspirin/ibuprofen
are cooxygenase inhibitors so those are easy to find.

Lipoxygenase inhibitors from natural plant sources. Part 1: Medicinal plants with inhibitory activity on arachidonate 5-lipoxygenase and 5-lipoxygenase[sol ]cyclooxygenase. Isabella Schneider. 2005; Phytotherapy Research - Wiley InterScience

If you have this as well, I am sorry for your struggles.  I hope this information helps.


Avatar universal
by myself500, Jan 29, 2010
You are very right about fructose, it is a sort of poison on terms of irritating the endocrine system.
It triggers fat hormone ESTROGEN. Detoxifying from fructose is compulsory for normal health.
This means stopping eating ALL fruits.
The very usual reaction to removing fructose from the body is to lose several kg of weight without excercise.

Try also to remove milk products from your diet (casein triggers estrogen).
Remove gluten (it triggers estrogen).
Omega 6 fats can cause allergic reaction (triggering estrogen) - can offset it with omega 3 intake.

Some veggies have chemicals sprayed on them during growing.
Washing them is not enough to avoid allergic reaction. Try to cook it instead of eating raw.
The out of normal reactions are usually caused by allergens in food.
And many health problems including obesity, stubborn fat are fully traced to Estrogen elevated presence
in the body.
Passion flower, can lower estrogen.
Drink lots of water, soda water is OK it doesn't cause allergy.
Drink green tea for it burns calories and can help you lose weight.
Green tea will work for you very well after estrogen is vastly lowered.


Avatar universal
by Joonie18, Apr 12, 2010
Hey I have been a Vegan for 2 years. Diagnosed with Lactose Intolerance, Fructose Intolerance, I can have Soy but only in whole form (Edamame only) and Peanut Intolerance, Corn Intolerance, and now possibly a Tree Nut Intolerance. Do you know why this is happening to me?

Avatar universal
by boron, Apr 12, 2010

it is important you get a correct and reliable diagnoses. By peanut, corn, tree nut intolerance, do you mean allergis?
Lactose intolerance and fructose malabsorption often appear together. The exact cause of both is often not known.

Avatar universal
by hellsbells4066, Jul 26, 2010
Hi, have had upset stomach for the past 3 years. At first I put it down to anxiety as I am a bit of a worrier and we had just done an international move. It got worse and with 4 kiddies makes my quality of life very difficult for me and them. I have had coeliac test, biopsies ( all negative although I wasn't eating gluten at the time) and seen the dietician. was eventually diagnosed with IBS but my symptoms are aching back, nausea, running to loo several times straight after breakfast, runny nose at times, fuzzy headache and feeling a bit "vague".  I often get a fast pulse as well which the dr's say is anxiety and my blood pressure increases. The doctors here in the UK are losing patience and keep telling me it is IBS, but it makes it really hard to do anything with the kiddies as I can't plan ahead and just have to see how I feel each morning.

On the weekend I felt great on the Saturday and nauseous and fatigued on Sunday and Monday. I had had some gluten free cakes and pears and apples.I have kept a food diary but no obvious patterns leap out, but wondering if the symptoms fit fructose malabsorption which none of the doctors here have mentioned? Also is the hydrogen breath test available in the UK? I would be really grateful for any comments/ advice. thanks

Avatar universal
by boron, Jul 27, 2010
Pears and apples are high in fructose and sorbitol and can cause bloating, diarrhea, if taken in a great amount (or even in small amonut in individuals with fructose malabsorption).

Hydrogen breath test should be widely available in UK.

Fructose malabsorption can cause another problem - small intestinal bacterial overgrowth (SIBO), which could actually cause your symptoms. There is one breath test for fructose malabsorption and one for SIBO (and another one for lactose intolerance). You might want to have a low-fructose diet trial - see links in my original post above. You can also try a low-FODMAP diet:

which often helps in IBS-like symptoms. If this does not help, you can visit a gastroenterologist and ask for breath tests.

Avatar universal
by mst1983, Dec 13, 2010
When you say corn, do you mean yellow corn on colb or corn like a grain?

Avatar universal
by boron, Dec 14, 2010

corn in any form (except sweetened canned corn) is usually well tolerated by persons with fructose malabsorption.

Avatar universal
by chrisb0604, Apr 30, 2011
I was diagnosed with diverticulosis and IBS about 7 years ago.  Four months a go had my first diverticulitis attack and now am having my second.  Had a colonoscopy in between the 2 diverticulitis attacks and the doc said the colon condition wasn't too bad.  Told my GI doc 4 months ago that I feel like "I'm allergic to sugar" (not knowing about fructose malabsorption).  He said it wasn't possible.  My father died from diabetes and mother has low glucose, so it's probably in the genes!  Thanks for posting all your syptoms - this is really starting to make sense to me now.  When I see the doc next week I'll be requesting the breath test.  In the meantime I'll investigate the FODMAPS diet.
Thanks, Chris

Avatar universal
by enista, Jun 06, 2011
I'm a vegetarian with FM. I'm looking for recipes low in fructose, but all of them seem to add a different type of sugar instead! Any ideas on where to find recipes that are TRULY sugar-free?

Avatar universal
by enista, Jun 06, 2011
or maybe someone has a list of ingredients to substitute for sugars?

Avatar universal
by boron, Jun 07, 2011

sweeteners, problematic in FM include: fructose, HFCS, polyols or sugar alcohols (sorbitol, xylitol, maltitol, mannitol, isomalt), fructooligosaccharides (FOS), and galactooligosaccharides (GOS). Inulin is not exactly a sweetener, but it may be problematic for some.

sweeteners that are not problematic in FM: glucose (dextrose), sucrose in moderate amounts (because glucose in the sucrose helps to absorb fructose), erythritol, 100% stevia (note that stevia as a product is often mixed with FOS and therefore problematic).

Here's a detailed list of sweeteners and foods safe or problematic in FM:

Avatar universal
by boron, Jun 07, 2011
Also safe: acesulfam potassium, dextrin, maltodextrin, modified starches, moducal, trehalose.

Brown sugar, molasses and most syrups may be problematic.

Here are some recipes:,6

Avatar universal
by kimbo_devious, Oct 23, 2012
I have been unwell for the past 3 years, Constipation, Severe bloating soreness, nausea, lethargy and generally feeling unwell. After 3 years of every test possible and all showing "normal" i finally asked the doctor for a breathtest. Finally i have an answer Fructose & Sorbitol malabsorption. I have seen a dietician and have started a new eating program. I used to eat lots of fruit and thought that i was really looking after myself. A lot of the symptoms have subsided but i still have a sore bloated stomach to a degree, i have also lost 4 kg. It is so good to have a diagnosis and i look forward to the months ahead with no symptoms at all.

Avatar universal
by GwennieJ, Nov 07, 2012
Hi Boron, can you tell me why ice cream is banned? I've just been diagnosed with fructose malabsorption from a legit breath test, and I'm addicted to ice cream :(  I've made my own in the past, and the ingredients are vanilla flavour, sugar, eggs and cream - you can't get purer than that! Any answers?

Avatar universal
by boron, Nov 10, 2012

I'm not saying ice cream is banned. Ice cream sweetened with table sugar (sucrose) by itself should not cause problems in FM. Problematic foods are those that contain more fructose than glucose.

This chart can help you:

Avatar universal
by ppnj4, May 07, 2014
I find myself overly confused by all these sites listing what people can and cannot eat. I recently was diagnosed by my PCP with fructose and lactose intolerance. It has been a process trying to find foods I can eat. What confuses me the most is the sugars. On one site it states no brown sugar because of the molasses content, on another it says no raw sugar, on yet another it will say one of those is fine in moderation because of the glucose level...a third will say avoid dextrose and a fourth will say it's ok. Every other site seems to contradict the one before it.

Why s table sugar ok but raw sugar not?

Is there a clear medical website, run by a reputable medical establishment, that is peer-reviewed and fact checked listing what should be avoided and what can be tried?

Avatar universal
by boron, May 07, 2014

the theory about safety of eating sugars in fructose malabsorption is this:

Sugars that can cause symptoms: fructose, high fructose corn syrup (HFCS) and any syrup/sugar mixture that contains more fructose than glucose. Also problematic are all sugar alcohols or polyols: sorbitol, xylitol, mannitol, maltitol and other substances ending in -tol except erythritol.

All other sugars, like sucrose (table sugar, either white or brown), lactose, galactose and all other sweeteners should be theoretically safe.

Theoretically you should care only about three things:
1) sugar alcohols
2) any food containing more fructose than glucose (typically, apples, pears, mango, papaya and some other fruits, soft drinks sweetened by HFCS, and honey). One molecule of glucose helps to absorb one molecule of fructose, so when you have equal amounts of glucose and fructose, like in sucrose, glucose will "neutralize" fructose, which is why sucrose is safe to eat. Whenever fructose amounts exceeds glucose amount, the excess fructose can cause problems.
3) fructans in wheat, which can cause problems in some, but not all individuals with FM

If you have mild fructose malabsorption, you can still safely eat a small amount of it all depends on the severity of your FM.

There is no theoretical reason why molasses or brown sugar should be problematic in FM, but there may be other conditions, like irritable bowel syndrome, in which molasses could be problematic. You say you have lactose intolerance, so you need to avoid large amounts of milk. You may be sensitive to some other food ingredient from no apparent reason, so on the end it is — try and see.

One good article is here:

Fructose malabsorption is still in the phase of research, so try not to get confused by differences claimed by various authors and try to think about the theory behind FM: it is the excess of fructose over glucose that causes problems and...some foods can irritate you from no apparent reason, so just avoid them.

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