Home remedies for fructose intolerance: 7 ways to soothe your gut

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Do you feel bloated after eating your favourite fruits or sweets? This can be a sign of fructose intolerance. It occurs when your body has difficulty digesting fructose, a form of sugar found in fruits, vegetables, and many processed meals. It is not a severe allergy. But fructose intolerance can cause bloating, gas, diarrhoea, and other digestive problems. This is why it is important to make modifications to your diet. While medical advice is essential, natural remedies may offer help as well. Try these home remedies for fructose intolerance to manage the symptoms.

What is fructose intolerance?

Fructose intolerance occurs when the body struggles to digest or absorb fructose, a sugar found in fruits, vegetables, and sweets. "This unabsorbed fructose ends up in the colon, where gut bacteria ferment it, producing gas, and other digestive problems like bloating,” says nutritionist Abhilasha V.

There are two main types of fructose intolerance:

1. Hereditary fructose intolerance (HFI)

This is an uncommon genetic condition characterised by a lack of the enzyme aldolase B, which is required for fructose metabolism, according to a research published in MedlinePlus. This syndrome exists from birth and can result in severe symptoms if sugar is consumed.

2. Fructose malabsorption

This is a more prevalent disorder in which the small intestine cannot absorb fructose. A study published in the Molecular and Cellular Pediatrics journal indicated that consuming fructose-containing foods can cause bloating, gas, and diarrhoea symptoms.

What are the causes of fructose intolerance?

1. Genetic mutation

HFI is caused by mutations in the ALDOB gene, which encodes the enzyme aldolase B. This enzyme is essential for normal fructose metabolism, according to a study published in the World Journal of Clinical Pediatrics. Without enough aldolase B, fructose can build in the liver, kidneys, and small intestine, causing toxic elements and severe symptoms when consumed.

2. Irritable bowel syndrome (IBS)

People with IBS frequently have problems with fructose absorption. A study published in the BMC Gastroenterology journal discovered that individuals with irritable bowel syndrome (IBS) tested positive for both fructose and fructan intolerance. Surprisingly, those who were unable to absorb one sugar (fructose or fructan) were more likely to have difficulty absorbing the other as well.

3. Dietary factors

“A high-fructose diet or certain forms of fibre may exceed the small intestine's ability to absorb fructose. This can result in malabsorption,” explains the expert. So, be mindful of what you eat!

4. Infections

Gastrointestinal infections can temporarily damage the gut lining. If this happens, the ability of the gut to absorb nutrients like fructose can get affected. It is important to look out for any signs of infections.

5. Small intestinal bacterial overgrowth (SIBO)

An overgrowth of bacteria in the small intestine may hinder fructose absorption. According to a study published in the Journal of Neurogastroenterology and Motility, individuals suffering from SIBO are more likely to have difficulty absorbing fructose than healthy people.

What are the symptoms of fructose intolerance?

The severity of fructose intolerance symptoms varies according to the amount of fructose taken and the individual's tolerance level. These are common symptoms of fructose intolerance:

Bloating

Diarrhoea

Abdominal pain or cramps

Nausea

Fatigue

Irritability

Headaches

Home remedies for fructose intolerance

Here are some home remedies that may help you manage the symptoms and improve digestive health.

1. Probiotics

Probiotics can help maintain a healthy balance of gut bacteria, which may improve digestion and reduce symptoms like bloating and gas, as per a study published in the Saudi Pharmaceutical Journal. Foods rich in probiotics include yogurt, kefir, sauerkraut, kimchi, and other fermented foods. Taking a high-quality probiotic supplement may also be beneficial.

2. Peppermint

Peppermint has antispasmodic properties that can help relax the muscles of the gastrointestinal tract, reducing symptoms like bloating and abdominal pain, as per a study published in Medicinal Herbs in Primary Care. Drinking peppermint tea or taking enteric-coated peppermint oil capsules can be helpful.

3. Ginger

Ginger can help reduce nausea, improve digestion, and alleviate gas and bloating, according to a study published in the Nutrients journal. Fresh ginger can be added to meals, consumed as a tea, or taken in supplement form.

4. Dietary fiber

Incorporating soluble fiber into the diet can help regulate digestion and reduce symptoms. Foods high in soluble fiber include oats, chia seeds, flax seeds, and psyllium husk. However, it is important to increase fiber intake gradually and drink plenty of water to avoid exacerbating symptoms, explains the expert.

5. Chamomile

Chamomile tea has anti-inflammatory and soothing properties that can help calm the digestive tract and reduce symptoms, as per a study published in the Molecular Medicinal Report.

6. Fennel

Fennel seeds can help reduce gas and bloating, according to a study published in the Animal Science Journal. Chewing fennel seeds after meals or drinking fennel tea can be beneficial.

7. Apple cider vinegar

Apple cider vinegar may help with digestion. "Diluting a tablespoon of apple cider vinegar in a glass of water and drinking it before meals may aid digestion," says the expert.

While home remedies can help manage symptoms, the primary treatment for fructose intolerance remains dietary modifications to limit fructose intake. By combining natural remedies with a well-balanced diet, individuals with fructose intolerance can improve their quality of life and reduce symptoms.

Frequently Asked Questions

1. What happens if you are fructose intolerant?

If you consume fructose despite having fructose intolerance, the unabsorbed fructose travels to the colon, where bacteria ferment it, leading to the production of gas and short-chain fatty acids. This results in symptoms like bloating, gas, and diarrhea.

2. Can you suddenly develop fructose intolerance?

Fructose intolerance can develop suddenly, often in association with other gastrointestinal conditions such as irritable bowel syndrome (IBS) or after a gastrointestinal infection. Changes in diet, lifestyle, or gut health can also contribute to the development of fructose intolerance.