Dietary intolerances are a rising concern among many people in the U.S but are poorly recognized and managed. Why is this so? We are all different and have unique immunity systems. Some people have issues tolerating some foods, while others have no problem at all. Food intolerance is common among many, and some don’t realize it until it’s too late. Nonetheless, many people suffering from fructose intolerance lack information on how to cook their meals best.
What is fructose intolerance, and what are the symptoms?
Fructose intolerance is a disorder of the digestive system that affects the small intestines. It impairs the absorption of fructose, leading to a high concentration of fructose in the intestines. It causes bloating, diarrhea, abdominal pain and constipation. Other symptoms may include flatulence, vomiting and muscle spasms. While the condition may improve with the elimination of high-fructose foods, antibiotics are also used in treatment.
How can you best cook with fructose malabsorption?
- Cook meat while fresh
Many people have the habit of purchasing meat and stocking it in the refrigerator. If you suffer from fructose intolerance, this may not work for you. Cook beef, turkey, chicken and fish immediately you get it from the butcher. Go through the ingredients label and ensure that your meat is free from sucrose, fructose and sorbitol. Avoid cold cuts, bacon, hot dogs and any other type of meat preserved with sugar.
- Limit vegetables
Green leafy vegetables are laden with vitamins and minerals. However, if you suffer from fructose malabsorption, they may not be the best option for your diet. Limit vegetables in your diet, and instead incorporate cabbage, celery, bell peppers, green beans, spinach, lettuce and cauliflower.
- Avoid fruit juices
People suffering from fructose intolerance should cut on their intake of high-fructose foods like juices, apple grapes, peas and watermelon. However, some of the lower fructose foods like bananas, carrots, strawberries, carrots, avocados, lettuce and green bean may be tolerated but should be taken in moderation.
- Avoid sugar-sweetened condiments
These are spices or sauces prepared to add flavor to food. Some condiments may contain unhealthy preservatives and added sugars and salts. If you have fructose intolerance, shun the ones sweetened with sugar like mayonnaise, salad dressing, jams and maple syrup. Instead make your simple salad dressing at home from pepper, olive oil, vinegar and salt.
- Incorporate low sugar carbohydrates in your diet
Carbohydrates like white potatoes, plantains, oatmeal are excellent carbohydrate sources for a restricted fructose diet. Pasta is safe, but you should always check the ingredients to be sure. Cook it with white rice, macaroni, noodles or side dishes. Cook them yourself, and this ensures that they don’t have high amounts of fructose. If you love them baked, avoid sweeteners like corn syrup or honey and watch your sugar intake.
Final thoughts
Early detection is essential in any health contrition. If you notice any signs of fructose mal-absorption, speak to your doctor, and they will carry attest to ascertain whether you’re fructose intolerant. Follow a strict diet plan and avoid juices and sweeteners that can aggravate your condition.
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