Unfortunatley its different for everyone. So i wouldn’t take my word for gospel, but more as a bit of a guide to lend to your own experience.
In a sentence – your small bowel doesn’t absorb fructose as it should and the unabsorbed fructose is allowed to pass to the large bowel and create havoc. Here you get the bloating, flatulence, constipation/diarrhea, stomach aches/pains/ cramps, depression and anxiety can also result, along with extreme fatique, vagueness and cognitive changes until the effects have passed. Depending on the severity of the malabsorption you can experience symptoms 10-20mins after ingesting food and can last from 2 hours to 3 days.
Fructose malabsorption can be diagnosed using a hydrogen breath test, which recognises unabsorbed fructose. The foods we eat are made up of many components, including sugars. Fructose is a sugar found naturally in many foods, including honey, wheat, fruits and vegetables. Fructose is present in a single sugar form and also as a chain of fructose sugar units (fructans). Normally, fructose is absorbed in the small bowel. In fructose malabsorption, the normal absorption of fructose is impaired. Fructose malabsorption can cause symptoms of stomach bloating, wind, stomach pain, loose bowel motions and / or constipation if the diet is not well planned. These are common symptoms that can often be called irritable bowel syndrome.
Not every food that contains fructose is a problem for people with fructose malabsorption. It is important to understand how fructose occurs in foods to know which foods are a problem.
Whilst there is fructose, there are also fructans…. fructose malabsorbers can sometimes to an extent absorb some fructose and there are a few sneaky tricks to increase this absorption (although minor can help) but fructans are the absolute no goers~
- onions / spring onions / shallots
- apples / pears
- garlic (this is the one exception as some people can have a little)