Fructose Levels in Food

People who have gastrointestinal issues or irritable bowel syndrome may have adverse reactions or even an intolerance to fructose. Fructose is a simple sugar that occurs naturally in fruit, vegetables and honey; these foods also contain a natural sugar called glucose. When a food has more glucose than fructose, it is less likely to cause a reaction.

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SERVINGS

Most people get fructose from fruit. The recommended daily allowance for fruit is 1 to 2 cups per day; 1/2 cup is considered an appropriate serving size. Fructose is also in vegetables; restrict servings to 1/2 cup if you have fructose reactions. It’s recommended you eat between 1 1/2 and 3 cups of vegetables a day. According to the University of Virginia, the amount of foods containing fructose you eat at any one time can impact the effect on your system.

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HIGH-FRUCTOSE FOODS

Apples, pears, melons, mangoes, guava and coconut milk all have high levels of fructose. Dried or canned fruits and sweet wine also have high levels of fructose, as do fruit juice drinks. As with fruits and vegetables, bear in mind that the amount of high-fructose foods you ingest at any one time can determine your reaction to the fructose.

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SORBITOL

Some foods are made with artificial sweeteners. Sorbitol, also known as sorbose, is a sugar alcohol you may find in low-calorie foods and drinks like sugar-free jam or jelly, sugar-free gum and diet soda.

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Sorbitol can cause the same reactions as fructose, particularly if the two are consumed at the same time.

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HIGH-FRUCTOSE CORN SYRUP

High-fructose corn syrup (HFCS) consists of nearly equal amounts of fructose and glucose. Your body can absorb HFCS as easily as it absorbs table sugar, or sucrose, so it will not have the adverse affects you may find in fructose. HFCS is in soda, processed foods and canned goods.

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CONSIDERATIONS

If you have issues with fructose, it’s a good idea to avoid products with ingredients like honey, fructose, crystalline fructose and sorbitol. Sugar alcohols like lactitol, maltitol, mannitol and xylitol are often found in diet or processed foods and can also have adverse affects. Limit daily intake of HFCS to 12 oz. or less and make sure your prescription medications are not made with fructose.

References:

Galini

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