Fructose is a simple sugar found in fruits and vegetables, as well as sweeteners like honey, agave and high-fructose corn syrup.
The consumption of fructose, especially from sugar-sweetened beverages, has risen dramatically in the past forty years and been linked to an increase in obesity, liver disease and heart disease (33, 34).
Aside from a rise in fructose-related diseases, there has also been a surge in fructose malabsorption and intolerance.
In people with fructose intolerance, fructose isn't properly broken down by the cells in the small intestine (35).
Instead, the malabsorbed fructose travels to the large intestine, where it is fermented by gut bacteria, causing digestive distress.
Symptoms of fructose malabsorption include (36):
- Reflux
- Gas
- Diarrhea
- Nausea
- Abdominal pain
- Vomiting
- Bloating
People with an intolerance to fructose are often also sensitive to FODMAPs and can benefit from following a low-FODMAP diet.
In order to manage symptoms related to fructose malabsorption, the following high-fructose foods should be avoided (37):
- Soda
- Honey
- Apples, apple juice and apple cider
- Agave nectar
- Foods containing high-fructose corn syrup
- Certain fruits like watermelon, cherries and pears
- Certain vegetables like sugar snap peas
SUMMARYFructose is a simple sugar that is malabsorbed by many people. It can cause symptoms such as bloating, gas and diarrhea in those who can’t properly absorb it.
The food intolerances listed above are among the most common types.
However, there are many other foods and ingredients to which people may be intolerant, including:
- Aspartame: Aspartame is an artificial sweetener that is commonly used as a sugar substitute. Although research is conflicting, some studies have reported side effects like depression and irritability in people with a sensitivity (38).
- Eggs: Some people have difficulty digesting egg whites but are not allergic to eggs. Egg intolerance is associated with symptoms like diarrhea and abdominal pain (39).
- MSG: Monosodium glutamate, or MSG, is used as a flavor-enhancing additive in foods. More research is needed, but some studies have shown that large amounts can cause headache, hives and chest pain (40, 41).
- Food colorings: Food colorings like Red 40 and Yellow 5 have been shown to cause hypersensitivity reactions in some people. Symptoms include hives, skin swelling and stuffy nose (42).
- Yeast: People with a yeast intolerance generally experience less severe symptoms than those with a yeast allergy. Symptoms are typically limited to the digestive system (43).
- Sugar alcohols: Sugar alcohols are often used as zero calorie alternatives to sugar. They can cause major digestive issues in some people, including bloating and diarrhea (44).
SUMMARYThere are many foods and food additives to which people are intolerant. Food colorings, MSG, eggs, aspartame and sugar alcohols have all been shown to cause symptoms in certain people.
Food intolerances differ from allergies in that they do not trigger the immune system, and their symptoms are usually less severe.
However, they can negatively impact your health and should be taken seriously.
Many people are intolerant or hypersensitive to foods and additives like dairy products, caffeine and gluten.
If you suspect that you may be intolerant to a certain food or food additive, speak to your doctor or dietitian about testing and treatment options.
Although food intolerances are usually less serious than food allergies, they can negatively affect your quality of life.
This is why it's important to take steps to identify food intolerances in order to prevent unwanted symptoms and health issues.
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