When starting a diet for fructose malabsorption, you should eat as simple as possible. Give your body time to heal. A simple and delicious recipe, very healing and easy to digest, is fresh steamed spinach and white rice. This is something you can eat every day as long as you keep the portions small. Create a peaceful environment when you eat and never eat more than your belly can handle. Eat slowly. Enjoy every dick. The healing of the body begins from within. Meditate on love and peace in your life throughout the day. Learn proper breathing techniques and use them. Find time to relax each day.

You may or may not be able to eat the following foods. Not everyone can eat the same thing and because there are multiple intolerances that people can have, everyone is affected differently by certain foods. This is a guide. Remember to pay attention to your body and write everything down in a journal or food notebook. Spread meals and snacks out throughout the day. Portion sizes are crucial. Sometimes a half portion will be tolerated, but not a full portion. Never eat more than one serving unless you know you can tolerate it. Start small, think about good food. Also, always check the ingredients. Not all products are created equal, and often a product will change ingredients without notice. You should check the labels every time you make a purchase. Many foods and drinks contain HFCS. HFCS is a big no-no for fruiters. Remember that FODMAPs have a cumulative effect on the body. You might agree to a slice or a meal, but if they get a chance to attack you, they will. Keep them in check by knowing your limits and keeping portions small. You can heal yourself. You are halfway there. Give yourself a gold star. You’re on your way to a glowing, happy, full belly that’s rich in nutrition and satisfaction.

meat and protein

All meat is tolerated as there is no fructose or other fermentable carbohydrates present in meat. Organic meat is a great option because not only is it healthier, it tastes so much better. Be on the lookout for additional ingredients such as breading, toppings, fillings, and sauces as they may contain FODMAPs. Be aware that some processed meats use lactose in the meats. Check with the deli. Fish and shellfish are safe as long as they do not contain intolerable ingredients. Always check the ingredients. It’s best to prepare meals from scratch because that way you’ll know what’s in them. Eggs and tofu are good sources of protein.

Safe grains and starches

There are many safe grains and flours that are suitable for the diet. They are often found in health food stores or online, especially in the gluten-free sections. White rice is the safest.

• rice bran
• gluten free flour
• Cornmeal
• oat bran
• quinoa
• dad
• White rice
• white rice noodles
• white rice wraps
• gluten-free pasta
• Oatmeal or gluten-free oatmeal (Many prefer gluten-free).

Sweets

Real sugar, also known as sucrose, is fine in small amounts. Beware of 100% fruit spreads. They often use pear juice to sweeten them. It’s best to stay away from these as pears are a big problem for fructmals. Once again, always check the labels.

• Peanut butter (peanuts can cause difficulties in those sensitive to Candida).
• Marmalade
• Marmalade
• Maple syrup
• rice syrup
• Dextrose
• Smarties and sweettarts made with dextrose (Check the labels on smarties and sweettarts. They sometimes use HFCS.)

Fresh fruit)

The amount of these fruits is very important. Do not eat more than a serving size of a small orange at a time. Space each serving for at least two to three hours.

• all berries; blueberries, blackberries, lingonberries, raspberries, strawberries, etc.
• Citric fruit; oranges, lemon, grapefruit, lime, tangelo, etc.
• Cantaloupe
• durian
• papaya
• Avocado (very small amount)
• passion fruit
• Ripe banana
• jackfruit
• carabola
• Kiwi
• pineapple
• Rhubarb
• Guava
• grapes
• sweet melon
• Rhubarb
• Khaki
• Lychee

vegetables

Once again, portion size is very important. There are variations between the sensitivities of individuals. This is just a guide. Pay attention to your body and use your food diary.

• Alfalfa
• Bamboo shoots
• shōko
• Chinese cabbage
• Pepper
• carrots
• Fungus
• Celery (small amount)
• Zucchini
• Tomato
• choy sum
• Corn (small amount)
• Cucumber
• Endive
• Zucchini
• Tomato
• dad
• Eggplant
• ginger
• Sweet potato (small amount)
• lettuce, iceburg
• olives
• Parsnip
• pumpkin
• silver beet
• Spinach
• Pumpkin
• green beans
• Turnip

Herbs, Spices and Condiments

• thyme
• extra virgin olive oil
• Rosemary
• lemon juice
• lime juice
• Basil
• ginger
• Pepper
• cane honey
• pure maple syrup
• chives
• asafetida powder
• sea ​​salt
• cilantro
• Garlic-infused oil
• Parsley

Beverages

• Tea
• Coffee (regular and decaf)
• herbal teas
• Hot water with lemon (highly recommended)

Note: Caffeine can be a gastric irritant. You may want to minimize your caffeine intake if you suspect caffeine is contributing to your symptoms.

Wheat and fructan restriction

Wheat-based products are only a problem when wheat is the main ingredient.

When wheat is an ingredient in only small amounts, it’s generally not a problem unless you’re gluten intolerant or have celiac disease.

The diet for fructose malabsorption is low in wheat. You can eat rye, oats, barley, and small amounts of wheat or wheat ingredients. Gluten-free products do not contain wheat, so they are suitable for fructose malabsorption; however, you should still be aware of fructose ingredients such as onion, honey, and fruit in these products. There are many wheat ingredients that are safe as they do not contain high amounts of fructans.

These include:

• Wheat starch
• wheat thickeners
• wheat colored caramel
• wheat maltodextrin
• wheat dextrin
• wheat dextrose
• wheat glucose
• wheat glucose syrup

Lactose

Some people can tolerate low-lactose cheeses. Some low-lactose cheeses include Swiss, Parmesan, Gouda, Colby, Provolone, Cheddar, Muenster, and Monterey Jack. Lactose-free milk and lactose-free cottage cheese are excellent sources of protein and calcium. Rice milk is another lactose-free alternative. Small servings of yogurt or lactose-free yogurt may be tolerable. Remember to use your food diary. You are a researcher and your intention is to find the healthiest diet for your unique body.

breakfast cereals

Remember to check the labels. HFCS is a popular ingredient in many processed foods, especially grains.

• Oatmeal, plain (gluten-free if possible but not required)
• Cornflakes
• rice bubbles
• rice puffs
• rice flakes

Nuts and seeds (Suitable in very small quantities)

• Pumpkin seeds
• pinions
• sunflower seeds
• almonds
• cashews

I wish you a happy and healthy life of love and prosperity.