Low-fructose fruit: A guide for people with fructose intolerance
created by Adrian Strauß
Health, Knowledge
Fructose intolerance is a widespread food intolerance that can make it difficult to enjoy fruit. But don't worry: there are numerous types of fruit that are well tolerated by people with fructose intolerance. In this article, you will find out which types of fruit are low in fructose, how to choose them correctly and what else you should look out for.
What is fructose intolerance?
In the case of fructose intolerance, the body cannot absorb fructose properly. This is often due to a disorder in the transport mechanism of the small intestine. The undigested fructose reaches the large intestine, where it is broken down by bacteria. This can cause symptoms such as abdominal pain, bloating and diarrhea.
Low-fructose fruit varieties at a glance
The good news is that not all types of fruit have the same fructose content. In fact, there are a variety of fruits that are particularly low in fructose and are therefore suitable for people with fructose intolerance. These low-fructose varieties not only offer a tolerable alternative, but also numerous health benefits, as they are often rich in vitamins, minerals and fiber. With the right choice, you can continue to enjoy the variety and taste of fruit without having to give up a balanced diet.
1. berries
Raspberries: contain little fructose and are rich in fiber.
Strawberries: Very popular and well tolerated
.
Blackberries: Also a good choice for fructose intolerant people.
2. citrus fruits
Lemons and limes: Virtually no fructose, perfect for drinks and dishes.
Grapefruits: Moderate fructose content and refreshing taste.
3. bananas
Ripe bananas contain more glucose than fructose, which makes them easier to digest.
4. kiwis
Although sweet, their fructose content is relatively low. They also provide plenty of vitamin C.
5. papaya
An exotic favorite that is often well tolerated
.
6. avocados
Technically a fruit, they contain hardly any fructose and are an excellent source of healthy fats.
Tips for eating fruit with fructose intolerance
Note the glucose-fructose ratio: Fruit varieties with a high glucose content help to tolerate fructose better.
Enjoy in small quantities: Instead of large portions, eat small amounts throughout the day.
Note the degree of ripeness: Fully ripe fruit can be better tolerated, as the fructose content can be reduced by enzymatic processes.
Combine fruit: Consume low-fructose fruit together with foods containing fat or protein to make digestion easier.
Types of fruit you should avoid
Some types of fruit are particularly rich in fructose and can trigger symptoms:
- Apples - Pears - Mango - Watermelon - Cherries
If you want to eat these fruits, you should try them in very small quantities and observe your body's reaction.
Conclusion
Even if you are fructose intolerant, you don't have to give up fruit completely. With the right choice and a few simple tips, you can easily integrate low-fructose fruit into your diet. Try out different varieties and find out which ones suit you best. This way you can continue to enjoy fruit without any worries!
