eat right and drink with fructose intolerance fructose malabsorption
This overview will familiarize you with important connections to your complaints and help familiarize
you to alleviate any symptoms significantly. A brief introduction to
the function of the small intestine is intended to explain why an appropriate diet is recommended.
Practical tips and suggestions will help you cope with everyday life.
"The small intestine - a digestive and transport system
After initiating in the mouth and stomach digestion, the chyme enters the small intestine in
. There deliver her pancreas and gall bladder digestive secretions. The pancreas is the one
aids (enzymes) and carbohydrate - protein and fat digestion
and second, the hormones insulin and glucagon in the regulation of blood sugar levels.
The bile is produced in the liver, stored in the gallbladder and are their
the inclusion of fats in the small intestine. Bile is needed for the removal of fat from the intestine
in the bloodstream. The surface of the small intestine is
by numerous, thread-like protrusions (villi) is increased, to handle the removal of
nutrients in the blood. In the villi of the upper small intestine are sugar-cleaving enzymes
(disaccharidases), which ensure that sugar is split into small sub-units
to be then transported into the bloodstream. This transport
(resorption), and the other nutrients begins in upper small intestine and continues through the entire intestinal tract
.
fruit sugar (fructose) is absorbed more slowly than sugar (glucose). This recognizes
by the fact that blood sugar levels after Fructoseverzehr not so fast as to increase the
receiving the same amount of glucose. Therefore, prefer to attack diabetic fruit sugar as the sweetener
.
"How is it for fructose malabsorption?
fructose (fruit sugar) is found in many foods. In addition to fruit and vegetables, in which
is the fruit sugar naturally present, it is found in so-called "sugar free" sweets and diabetic
goods, but also in various Delicatessen foods like
ketchup, sauces, marinades, fish and deli salads. On average we take about 50 a day
g fructose in the diet. In many people, however, fructose is very delayed
digested. The fructose is then slowly inside the intestine through the intestinal wall into the bloodstream, transported
that is metabolized in the gut remanent fruit sugar from the bacteria living there
. This form gases and acids. It can cause bloating, abdominal pain and diarrhea
.
Many foods contain fructose and sorbitol in addition. This is a sugar alcohol, which belongs to the
fructose sugar substitutes. Sorbitol is not only fructose as the delayed
absorbed, but additionally inhibits the Fructoseresorption. Therefore result in a food in
which both substances are present (such as pears and plums), more often to bloating and diarrhea
.
"principle of Nutrition Action
The principle is based on the avoidance of incompatible quantities of fructose and sorbitol. Since
the intestinal mucosa is inflamed by the constant stimuli, it must be protected by a largely
fructose diet until the symptoms have subsided as much as possible. After about 2 weeks
the intestine usually has pretty well recovered. Now you can step on your personal
Tolerance limit ", before moving," because often small amounts of fructose
be tolerated. Most people take about 20 - 25 g fructose per day, which is only half of that
what is consumed on average. Increase your daily fructose slowly.
"The first two weeks of fructose diet
largely free!
should fructose-containing foods are avoided as possible in this first phase. Since
fructose in table sugar (sucrose) "hidden", as he is present at
dextrose (glucose) bound, this should not be used as possible, as
cane sugar, beet juice and all foods produced with sugar. Access therefore first
back on sugar-free fruit and low in foods.
If you peel potatoes cook, chop, and watering them about 24 hours before cooking
and pour the soaking and cooking water. To remove the greatest possible extent in the tuber
contained fructose. In addition, you choose for this diet phase
fructosearme vegetables (see box at right) so that you perform in these first two weeks is not possible
more than 1 gram of fructose per day
"What happens next? After two weeks should
fructosearmer strict diet to have recovered the intestinal mucosa largely
, so now you can gradually increase the daily supply of fruit sugar to find out your personal
compatibility limit. Since you the fruit after two weeks missing
abstinence is most, you are now starting to eat small amounts every day in addition
fructosearmes fruit. When about 100 - 150 g take the right varieties are listed
and otherwise maintain the fructosearme food, come to about 5 grams of fructose
day.
The season for strawberries and soft fruit is very short, so you will probably have to resort to
frozen. But that is not associated with a disadvantage because the
Frozen Foods subject to very high quality standards. Vitamin A loss is hardly
given. They easily tolerate this form of food for several days, you can invite other fruits
which already include some more fruit sugar. Potatoes, you can now again as usual
prepare, best known as Pell or oven potatoes.
All figures are to be understood as average values and are subject
grade-dependent variations. A sweet apple for example, contains more fructose than
a sour variety. If you have any complaints, you can now begin to replace
flour products step by step through whole grain food and instead the polished rice
brown rice (brown rice) to taste. Whole grain breads contain about one gram of fructose,
flour bread about 0.5 grams of fructose per 100 grams Attention - Wheat germs are very
fruchtzuckerhaltig (7.5 g/100 g)! Expand your menu now also by other
vegetables.
Most vegetables have a fructose content of between one and three grams per 100 grams
It is recommended that caution be
continue in foods with "hidden" fructose especially those who already are not very valuable (eg tomato ketchup). Note
When purchasing processed foods are the ingredients list. Is a food with
"sugar" enriched, they describe sucrose, which is half fructose
. Large variations exist in its fructose content in the candy.
dark chocolate contains more fructose than milk chocolate. A dressing is done with a relatively low fructose
the French dressing. Better yet is to make dressing itself
.
'fructose-free or fruktosearm ... are
§ milk, sour milk, cottage cheese, cheese (natural)
§ eggs, meat, fish, poultry (natural)
§ butter, margarine, vegetable oils
§ starch flour, white rice, flour pasta
§ white bread , Bread, fine flour baked goods
(without the addition of grape, malt, starch sugar, maltodextrin and fruit)
§ potatoes (first max. 150 g = 3 small potatoes per day)
§ culinary herbs, spices
§ bean coffee, tea (except fruit with berries and fruit pieces), water
§ glucose, non-caloric sweeteners (saccharin, cyclamate, aspartame)
"Low Fructose Vegetables (max. 0.8 g fructose / 100 g) 1) §
spinach, corn salad, endive 0.2 g /
§ 100g potato, mushrooms 0.3 g/100g
rhubarb § § 0.5
lettuce, green peas 0.6 g/100g g/100g § 0.7 g/100g
radish radishes close
§ 0.8 g/100g
1) The amounts of fructose and glucose in multiple-bound fructose and sorbitol with a Fructosevorstufe.
"are relative fruktosearm ... (max. 3.5 g fructose / 100 g) 1) §
avocado 0.25 g/100g g/100g
§ § 1.6 lemon raspberry, red currants from 2.5 to 2, 6 g/100g
§ § cranberries strawberries
2.8 3.0 3.2 g/100g g/100g
blackberries § §
elder, white currants 3.3 g/100g g/100g
§ blackcurrants 3.4 3.5 g/100g g/100g
§ blueberries
1) The amounts include Fructose and complex sugars bound fructose and sorbitol with a Fructosevorstufe.
"fruit with medium to high fructose (in g / 100 g) 1) §
grapefruit, quince, gooseberry 3.6 to 3.7 /
§ 100g orange, apricot 4.3 / 100g cherry
§ 4.5 / § 100g
Kiwi 4.7 / 100g
§ peach, tangerine 4.9 / 100g plum
§ 5.1 / § 100g
greengage 5.5 /
§ 100g sugar melon, sweet cherry from 6.1 to 6.2 / 100g
§ pineapple, plum from 6.4 to 6.6 / 100g Mango
§ 7.1 / § 100g
apple 7.5 / 100g grape
§ 7.9 / § 100g
rosehip 8.1 /
§ 100g Banana 8.6 / 100g
§ Bulb 9.8 /
§ 100g dried figs, plums, apricots 24 - 26/100g
§ §
32/100g raisins dried apples 38/100g
1) The amounts include fructose, and tied up in complex sugars fructose and sorbitol with a Fructosevorstufe.
"Careful - hidden fruit sugar! (In g / 100 g) 1) Sweets
§ 30 - § 95/100g
table sugar about chocolate 50/100g
§ 20 - § 30/100g
diabetic jams, hazelnut cream 25 - 50/100g
§ ice, many species of approximately . 7.5 /
§ 100g tomato ketchup tomato puree about 12/100g
§ 6.5 / § 100g
dressings, Barbecue sauces
§ (Gypsy, barbecue and cocktail sauce, Italian dressing), about 2 - 4/100g
§ beef aspic 2.6 /
§ 100g salted and delicatessen, mustard, fruit vinegar about 0.3 to 0.4 / 100g
"Finally, a few tips ...
Some fruits contain not only a lot of fructose glucose (dextrose). By glucose is
the fructose from the intestine into the blood-inner accelerated so that the fruits
(eg banana, grapes) are often tolerated.
plums and pears contain sorbitol and have much the same purgative so often. In general
fruit is better tolerated than manufactured fructose and sorbithaltige Food.
Recipe: Quick
herb dressing 1 small pot of natural yogurt with 2 teaspoons of sour cream and whisk together vinegar, 1 dash.
to taste 3 tablespoons stir-TK herbs, season with herb salt and pepper.
Dr. Rainer Didier
specialist in general medicine
classical homeopathy, nutritional medicine, medical hypnosis
Nordhofstr. 173 32130 Enger
Tel: 05224-994677
Mobile: 0171-6173744
www.dieSanfteMedizin.de
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