Many people cannot tolerate fructose (fruit sugar) and get symptoms such as burping, stomachaches, diarrhea, nausea and flatulence as well as irritability and a loss of drive because of this. Undigested lactose tryptophan binds to itself besides and hinders its absorption. Because tryptophan is the raw material for the neurotransmitter serotonin and the sleep hormone melatonin, lactose intolerance can exaggerate depression, pain perception and insomnia.
New discoveries have shown that large quantities of fructose can encourage insulin resistance and thereby diabetes mellitus. Fructose is therefore not suitable for diabetic products.
Fructose comes mostly from fruit and fruit juices in different quantities. Most importantly, because pure fructose in great quantities is badly absorbed from the intestine, these complaints are most improved if you avoid fructose-rich foods or eat them only in small amounts. Many people instinctively develop an aversion to foods rich in fructose.
If fructose is taken in small amounts and in conjunction with glucose (=grape sugar), absorption by the bowel is improved and fewer symptoms appear. Sorbit (E420), on the other hand, contained in certain fruits, diabetic products and many sugar-free sweets (suckers, chewing gum), harms the absorption and worsens thereby the complaints. Also sugar additives such as Mannit (E421), Isomalt (E953) or Xylit (E967), Maltit (E965), which are found in chewing gum and boiled sweets, work as unfavorably as Sorbit. Complex fruit sugars like ogliofructose and insulin have recently increased in probiotic foods like yogurt.
Try to strike foods that contain fructose such as fruit and fruit juices completely from your meal plan for around two weeks.
Then, always according to individual fructose tolerance, you can carefully test whether or how much fructose your body can tolerate free of complaint.
Always decisive is the amount of ingested fructose and whether at the same time Sorbit (-> worsening) or grape sugar (->improvement of the symptoms) is ingested. On the same grounds, diabetic products should be avoided (most contain fruit sugar or Sorbit). Grape sugar (for example, in a compote) or a mixture of grape sugar and normal sugar is best suited for sweetening. (Grape sugar is obtainable as Dextropur in normal food stores.) A few sensitive people find only normal household sugar free of problems.
Most concentrated fruit products such as dried fruit and fruit juices (including grape juice) as well as honey and different sorts of pit and stone fruits (contained in Sorbit!) remain difficult to tolerate, so they must continue to be avoided.
Low in fructose, tolerated without problems
Only containing fructose,
Containing fructose and sorbite, almost always causing problems
Fruit juices highly diluted or with dextrose
Apple (especially juice, pulp and dried)
Pear (especially juice and
Diluted fruit juice
juice and dried)
Peach (juice, dried)
Raisins, grapes (juice)
Currant (especially juice)