Fructose friendly food online



I found this website yesterday and have had a bit of a look. So these guys sell a plethora of products online. You can search on the fructose friendly column on the right and as long as you dont try and skip to the section using the  left column, youll stay just where you wanted to be.

NB. Their disclaimer states…. “Please note that products highlighted as fructose friendly are a guide only.  As there are no strict rules for fructose malabsorption and that foods and amounts will differ from person to person, we have excluded food that contains the main ingredients or source listed as not suitable for people with this condition.  Changes will be made based on feedback from customers.” …. So Check the ingredients.

And if your in melbourne I believe you can have it delivered to your door. There are delivery options for interstate too.

They also have lactose, GF (obviously), egg, yeast, FF, Sugar free, wheat free, Nut free, Vegan, soy free as well as preservative free.

Happy hunter gathering!



Glucose as a way to minimise symptoms of fructose malabsorption

So here’s the deal…. you’re allergic to sugar! Shit!!!

The molecule is a disaccharide composed of the monosaccharides glucose and fructose   C12H22O11. Thus, Table sugar is sucrose= fructose+glucose

Basically meaning that any time you eat sugar you’re ingesting fructose and its not doing well for symptoms. There is however evidence that suggests that replacing sucrose with pure glucose, will decrease your symptoms. Keeping it super simple, the theory is that there are two pathways through which the body can absorb fructose.

  • the first of which is a pure fructose pump- this is the one that is not functioning properlly and is causing the malabsorption
  • the second is a glucose pump- there is co-absorption through this pump (the fructose is reacting with glucose in the gut, then piggybacking through, being absorbed by the glucose transporter.

It is when fructose is not absorbed that you get your reaction.

There a couple of rules to how you can make this work to your benefit;

  • you must eat food that has a higher glucose than fructose ratio
  • there is a limit, everyone’s is different but it only works with fructose, NOT FRUCTANS (onion, garlic aren’t going to work)
  • it wont counter a reaction, but it can stop it getting worse or help to prevent one if the glucose is taken along side the meal

You can buy straight glucose powder from the chemist and also from some supermarkets. I also use the tablets. Whilst you can add the powder in place of sugar and to some foods that have small amounts of fructose in them to make them more tolerable, you can also get the tablets and eat them if you start to get a reaction or if your eating out and you cant eliminate all the fructose from a meal.

There are a couple of articles that will give you more info if your interseted…

Incomplete absorption of pure fructose in healthy subjects and the facilitating effect of glucose.

Fructose absorption.

Because of this theory there is an amount of fruit that some fructose free people can eat. Recommendations vary but the best global rule is that you can eat one serving of the following once every 2 hours (on the proviso that your not ingesting other fructose filled foods. These are the fruits that have higher levels of glucose than fructose in them. Serving sizes have to change depending on tolerance but here’s what works for me:

  • 1 kiwifruit
  • 1/2 banana
  • 3 large strawberries
  • 3/4 of an orange or equivalent citrus
  • about 6 blueberries
  • 1/4 C of pineapple (if your applying this to canned pineapple make sure your buying the brands that are in pineapple juice- syrup is a no go, and a lot are in either pear or apple juice- equally evil).

Whilst not huge amount, fruit is really good for you, and I mentally struggle to go without…..

Happy glucose foraging!!! Its in a lot of my recipes use it, let me know if it works for you too.