We all love preparing hearty meals, but some health conditions can be limiting. An example is fructose intolerance which leads to improper digestion of fructose and gas in the small intestines. If you suffer from this condition, you may experience symptoms like stomach aches, pain, bloating, and diarrhea after consuming fructose-rich foods. This makes it wise to choose your food options wisely and cook right.
Which foods contain high fructose levels?
Fructose is common in fruit, vegetables, and honey. As we all know, fruits and vegetables supply your body with essential vitamins and minerals, and not consuming enough can negatively impact your health. This is to say that if you suffer from fructose intolerance, you risk having iron deficiency and other health complications. It’s then essential to know the fructose-rich foods, what to eat and what to avoid.
Examples of fructose-rich foods are mangoes, apples, pears, grapes, and watermelon. These are rich in vitamins A, C, and potassium, which can benefit your body but will result in uncomfortable discomforts like cramps and diarrhea.
You don’t have to eliminate them entirely from your diet, though! Consider fruits with minimal fructose levels and train your digestive system to tolerate fructose. These can be, for example, bananas, kiwi fruit, oranges, and papaya.
What are the best cooking tips?
1. Cook fresh foods
Go for fresh meats, lamb, fish, or chicken fresh from the butcher and avoid meats that have been preserved with sugar. Also, avoid processed foods and always check the label for the nutritional contents when shopping. Go for fructose-free food, and for the side dishes, consider white potatoes, rice, macaroni noodles, and spaghetti. Pasta is safe, but you should still check the ingredients to be sure.
2. Limit fructose-rich vegetables
Vegetables are rich in vitamins and minerals, and you should consume ones with minimal fructose levels. Know your tolerance levels and what to avoid. For instance, limit the consumption of cabbage, green beans, onions, and bell peppers. These may contain fructose which is associated with undesirable symptoms. Instead, choose low-fructose vegetables like leafy greens, mushrooms, white potatoes, and pea pods.
3. Avoid condiments sweetened with sugar.
Sweetened condiments aren’t good, either! Ketchup, mayonnaise, salad dressing, barbecue sauce, chili sauce, maple syrup, jams, jellies, and preservatives are all sugar-sweetened. Avoid these and learn how to prepare yours at home using natural ingredients. Add olive oil, vinegar, salt, and pepper for basic salad dressing.
4. Be careful with wine and alcohol.
You may want to add some wine to your menu, but this is risky. Most wines contain a relatively high amount of sorbitol and fructose. Your body may not tolerate this very well and should be avoided. Also, avoid alcohol and if you must use it, go for an unflavored beer or hard liquor.
In summary, it’s easy to prepare delicious yet healthy meals even when you’re fructose intolerant. Know your options and choose your food wisely. Also, avoid wines, and have a nutritionist guide you in designing a suitable meal plan. This way, you’ll stay healthy and avoid the discomforts associated with consuming high fructose food.
