3 tips in managing Fructose Intolerance

Fructose malabsorption can be diagnosed using a hydrogen breath test, which recognizes 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.

Table 1: Where are FODMAPs found?

Excess Fructose	Fructans	Lactose	Galactooligsaccharides	Polyols
Honey Apples Mango Pear Watermelon High-Fructose Corn Syrup Corn Syrup Solids	Artichoke Asparagus Beetroot Chicory Dandelion leaves Garlic (↑amts) Leek Onion Onion powder Spring Onion (white part) Radicchio Lettuce Wheat (↑amts) Rye (↑amts) Inulin Fructo-oligosaccharides	Milk Ice cream Custard Dairy desserts Condensed milk Evaporated milk Milk powder Yoghurt Margarine Soft unripened cheeses (e.g. ricotta, cottage, cream, mascarpone)	Legume beans (e.g. baked beans, kidney beans, bortolotti beans) Lentils Chickpeas	Apples Apricots Avocado Cherries Longan Lychee Nectarines Pears Plums Prunes Mushrooms Sorbitol (420) Mannitol (421) Xylitol (967) Maltitol (965)

In my experience, dietary avoidance (FODMAP diet) is not a long-term solution in managing Fructose intolerance. As a Naturopath, I work differently compared to dieticians. I investigate the cause of fructose intolerance through functional clinical testing. The urinary indican test is one of the tests that I use to determine the amount of bad bacteria in your digestive system.  By combining this with a thorough 90 min clinical case taking - it narrows down the root problem of your health issue.

Most causes of fructose intolerance can be pin pointed to SIBO (small intestinal bacteria overgrowth). A relatively new term for most, symptoms of SIBO include bloating, gas, constipation / diarrhoea, abdominal pain, belching & flatulence, nausea, reflux and fatty stools. Other signs include: worsening of symptoms when on prebiotics, xylitol or sugar alcohols.

3 tips:

1) Short term management: Get familiar with FODMAP foods and only avoid when necessary. Keep a food diary to document the foods that affect you.

2) Once SIBO is suspected, your Naturopath will put you on a herbal anti microbial treatment.

3) Healing the gut wall: Through gut healing nutrients such as glutamine, zinc and vitamin A. This reduces inflammation and prevents the gut from getting aggravated from certain foods.

3) Support the digestive system: The digestive system requires support through herbal tinctures or digestive enzymes to help facilitate its function.

Walk in Nature

On my recent trip to Monbulk - I spent 2 nights there contemplating Nature and observing the mind.
The mind can be your worst enemy - constant mind chatter, worries and stress block the path to peace and serenity. The 3 day retreat gave me the time to watch the mind and also immerse myself with the natural environment. It is important to reserve time for Self - to renew and allow for reflection.

Here are some photos of flowers, leaves and contrasting colours and textures.