A normal healthy adult can properly digest 25-50 grams of fructose per day. Many people have difficulty digesting less than that, and a few of us have difficulty digesting any fructose at all. Why?
Are apples really the problem? Has too much honey contributed the massive increase in gut problems. Why is it we are happy to eat highly processed low carb, low fat, high protein bars, yet we’re afraid of bananas?[private]
Fructose malabsorption, formerly known as “dietary fructose intolerance” (DFI), is a common digestive disorder that occurs due to improper absorption of fructose (and other sugars like lactose or sorbitol) in the small intestine. What results is an increased concentration of fructose in the entire intestinal tract. About 30-40% of people suffer from F.M. That’s a lot of us considering anything over 5% are considered significant.
Not to confuse F.M. with ‘fructose intolerance’ which is a rare (1 in 10,000 people) and potentially fatal condition in which the liver enzymes that digest fructose are deficient.
Fructose is the major carbohydrate present in fruit, and although dietary fructose is derived from fruit, most of it comes in the form of sucrose – commonly known as ‘sugar’ – and from foods containing added sucrose. This is because sucrose consists of 50% fructose and 50% glucose. Sweet foods such as desserts, cakes, chocolate and other confectionery, and sweetened beverages such as carbonated soft drinks, sports drinks and so on, have large amounts of added fructose. High fructose corn syrup is a big problem also as it is added to many packaged foods. Fruit juice is also very high in fructose, and continues no fibre to help absorb it.
Unlike other foods, fructose doesn’t satisfy hunger. So we can eat and eat and eat it past what is required or needed. Weight gain and a myriad other health issues result form an excessive intake of fructose. Issues such as chronic diseases like heart disease, type 2 diabetes and even some cancers.
Most people eat and dink more fructose than their digestive system can absorb. The majority of us cannot properly digest all the fructose we get every day from an apparently normal and healthy diet. A healthy adult can properly digest 25-50 grams of fructose per day, but many people have difficulty digesting less than that, and some of us struggle digesting any fructose at all. Fructose intake should be kept to around 3 g/serving. A can of soft drink for example contains 20-35 grams. Be mindful of the fact that Fructose-containing foods are better tolerated in several smaller servings throughout the day and not on an empty stomach.
If you eat more fructose than your small intestine can absorb, the excess fructose passes through to the large intestine. In the large intestine, the fructose prevents the absorption of water, causing watery stools or diarrhoea, and preventing the absorption of nutrients like iron and zinc. (Supplements won’t absorb either.) The displaced sugar in the large intestine also feeds the bacteria and yeasts that live there, producing hydrogen, carbon dioxide and methane. These gases create pressure in the large intestine, causing bloating, abdominal pain and flatulence.
If your digestive system is able to absorb all of the fructose, you’ll likely suffer from weight gain and obesity, liver cirrhosis, fatty liver and other symptoms of an overworked liver that are normally found in those who drink alcohol to excess. If your digestive system cannot absorb all the fructose, you’ll suffer from the fructose malabsorption symptoms described below.
The symptoms of Fructose Malabsorption have some similarities to those of Irritable Bowel Syndrome (IBS), food allergies, food intolerance, or simply feeling although you’re not digesting properly. When your digestive system doesn’t absorb fructose properly, it can cause abdominal pain, diarrhea and gas. These symptoms can also be caused by a candida overgrowth, from which around 1 in 3 people suffer. Interestingly, candida often accompanies FM.
Immediate symptoms that may and do occur within minutes of eating foods high in fructose. They can persist for days.
Long Term Symptoms
Removing fructose from your diet can eliminate all symptoms and restore normal digestion, with health and wellbeing returning. After you have been symptom-free for about 3 months, you can gradually re-introduce small amounts of many of the whole foods that previously caused problems, one at a time. No need to re-introduce high fructose corn syrup or refined sugar of any kind. A good probiotic will naturally very beneficial also. Fructose Malabsorption can be healed, but avoid repeating the patterns that potentially caused the problem in the first place – refined sugar.
Foods that contain a high level of free fructose. Glucose helps the small intestine to absorb fructose, so if a food is high in fructose, but also contains as much or more glucose, you can usually eat it with no negative effects. Foods with a high glucose content eaten with foods containing lots of fructose may help to absorb the excess fructose.
Many common fruits contain nearly equal amounts of the fructose and glucose, so they do not present problems for those individuals with Fructose Malabsorption. Some fruits however have a greater ratio of fructose than glucose and should be avoided. These are apples, pears and watermelon – which contain more than twice as much fructose as glucose. Fructose levels in grapes vary depending on ripeness and variety, where unripe grapes contain more glucose.
Examples of generally well-tolerated fruit and vegetables are:
If cutting down or out foods high in fructose for 2 weeks doesn’t solve the problem, you may need to follow the stricter low FODMAP diet. FODMAPs are Fermentable Oligosaccharides (eg: fructans, galactans), Disaccharides (eg: lactose), Monosaccharides (eg: fructose) and Polyols (eg: sorbitol, mannitol, maltitol, Xylitol, isomalt etc). These food molecules may cause the same food absorption problems as fructose.
As always with gut complaints, start by addressing your lifestyle, including your stress levels – work/life balance. Eating too quickly, on the go and/or under stress will make it very difficult for your organs of digestion to function efficiently. Give them a helping hand by practicing Mindful Eating. This is eating whilst doing nothing else, and putting your food or utensils down in between each mouthful. Stop eating before you’re full, and try to eat a balanced diet high in plant- based, whole food. Once again S.L.O.W food wins – Seasonal. Local. Organic. Whole. Fructose Malabsorption is reversible.
Janella Purcell 2015[/private]
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Antioxidants are a generic term that describes the mopping up of free radicals (the bad guys) in your body – by increasing oxygenation.
Modern food far from existing in its original state, the stress of living in today’s world, strenuous exercise, sun exposure, pollution, chemicals used to grow our food and make our cosmetics, computers, TV’s and carpets, smoking, and bacterial infections can all cause a rise in free radicals to dangerous levels. This results in damage at a cellular level resulting in premature ageing like wrinkles, bad skin, black rings under the eyes and sometimes, serious illnesses such as cancer.
Many antioxidants are vitamins like C and E, but Carotenoids are the most powerful anti oxidants known. Along with chlorophyll, carotenoids are what give plants their colour. The most powerful carotenoid is Astaxanthin (blue-green algae), and the next is Beta Carotene, of which Spirulina is the richest known natural source. There are other foods high in different antioxidants. This is where you’ll find lots of them –
Astaxanthin
This little known carotenoid is now believed to be the most powerful antioxidant by far. There are only two natural sources of natural astaxanthin—the micro-algae that produce it, and the sea creatures that consume the algae (such as salmon, shellfish, and krill). Astaxanthin is 65 times more powerful than vitamin C, 54 times more powerful than beta-carotene, 550 times more powerful than Vitamin E. No adverse reactions at all have been found for people taking Astaxanthin. It’s perfectly safe. You’ll find astaxanthin in supplement form on line.
You may have heard of astaxanthin before. The synthetic version made in a laboratory is commonly used worldwide to give farmed fish, especially salmon, its pinkish red colour. You really do want to avoid man-made astaxanthin as it’s made from petrochemicals, which makes it a toxic hormone disruptor.
Cacao
According to a study in the “Journal of Agricultural and Food Chemistry” published in 2003, researchers compared the antioxidant capacity of black tea, green tea, red wine and cocoa, concluding that cocoa has the highest antioxidant activity among the four products and the greatest potential for health benefits.
Garlic and its juice
Garlic is one of the best medicines in the world. It has natural ‘germanium’ and is anti-fungal and antibacterial (just to name a few of its actions). If you’re cooking your garlic, crush it up and let it sit for ten minutes before adding it to your recipe. It has to sit so that the enzymes can create the healing phyto-chemicals we need.
Dried Fruit
Goji berries have an enormous amount of antioxidants, yet dried Pomegranate seeds, (also expensive) have almost double the amount. And then comes dried Indian Gooseberries that have around 10 times more than Goji berries.
Green Super-Foods
Spirulina, chlorella and barley grass are chock full of minerals and enzymes. The enzymes are both anti-mycotoxin (mycotoxins are released by yeast/fungal infections) and antioxidants.
Matcha
This premium green tea powder from Japan is used for drinking as tea, or to use as a vibrant, green ingredient in recipes. Other green teas are grown throughout the world, but Matcha is unique to Japan. One cup of Matcha contains as much as 10 times the antioxidants of one cups of brewed green tea.
Quercetin
An antioxidant belonging to a class of water-soluble plant substances called flavonoids. Some research has shown quercetin-rich foods, such as apples, berries, red grapes, red onions, capers and black tea, are ‘natural antihistamines’ as they prevent histamine release. Quercetin is also available in supplement form.
Selenium
Sources include wheat germ, garlic, Brazil nuts, eggs and brown rice. Brazil nuts are perhaps the best source of this important mineral, and eating just 3-4 Brazil nuts per day may provide adequate intake for most people to maintain levels. Although, a supplement may be necessary if levels are low.
Vitamin A
Is found in dark green leafy veggies such as kale, rocket, baby spinach and all your Asian greens and any fruit or veg’ that is green, yellow, red or green in colour – so pumpkin, carrots, capsicum and broccoli, and spirulina has an enormous amount.
Vitamin C
This vitamin has long been known to battle the effects of ageing and disease. Like Vitamin E, Vitamin C is an effective antioxidant so it will help to reduce free radicals. Most fruits especially guava and paw paw are good sources of Vitamin C as are vegetables like kale, broccoli, cauliflower, tomato, Brussels’ sprouts and cucumber. Goji berries, Gubinge and Camu Camu have more Vitamin C per weight than most other foods on earth.
Vitamin D
Different from other vitamins because our bodies can make most of what we need with exposure to sunlight, unlike having to get it from our diet. In fact most foods aren’t great sources of vitamin D, and there are only a small amount to choose from. The best sources are cod liver oil, sardines, wild Alaskan salmon, mackerel and mushrooms. Sunlight is the best way to get your Vitamin D as it promotes this vitamin’s synthesis from cholesterol in the skin.10-15 minutes a day is enough, and allowing the sun to shine on as much of you body as you can is the way to go.
Vitamin E
Found in olives, nuts and seeds oils, wheat germ and leafy greens.
Zinc
Good sources are oysters, organic red meat, wheat germ, miso, pumpkin seeds, alfalfa, sardines, legumes, mushrooms, pecans, organic soybeans, sunflower seeds and whole grains.
Herbs + Spices
Extremely high in antioxidants, in fact at least 10 times higher than the foods above per weight, and the herbs and spices below are in a class of their own when it comes to antioxidants. Add these foods to your meals but you can also use them as essential oils and some of them as herbal tinctures. Look for 100 percent pure (therapeutic grade) oils, which are highest in antioxidants, and organic or at least wild-crafted herbal medicine. From the highest are cloves, cinnamon, rosemary, oregano, turmeric, cumin, parsley (dried), basil, ginger and thyme
Many of us are now aware that some things are better for our microbiota than others, and to varying degrees. Antibiotics and laxatives, as well as medications against fever and pain, contraceptive hormones (The Pill), or those to alleviate menopausal symptoms all negatively affect gut flora composition. Antibiotics when prescribed responsibly are obviously life saving. They have saved countless lives and wiped out many diseases. But, there’s a price to pay for everything, and in this case the over- use of antibiotics has gotten us into some serious strife.
These days however, it’s pretty hard to avoid them. Even if you’re a raw food vegan who’s never sick, you’re still likely to be exposed to antibiotics. 80% of the antibiotics manufactured world wide are for animals for food, so we’re constantly being exposed to antibiotics, every time we eat or drink, as the manure your veggies are grown with comes from animals that have been fed antibiotics. Antibiotics are in our food and in our water.
Studies are showing that small amounts of antibiotics given regularly, is a whole lot worse than one big hit when you’re sick and you actually need them. Antibiotics are not meant for prevention, but it is a billion dollar industry, so making changes to the system is, well, tricky.
It’s encouraging to see that more and more conscious farmers are using herbs and essential oils like oregano oil to replace expensive and damaging antibiotics that are so commonly and mindlessly used in commercial farming. The over-use of antibiotics both for us and in our food is destroying our gut flora, reduces immunity, increases anxiety and depression and keeps us susceptible to everything. Not to mention the damage they’re doing to our animals and our planet.
So far, western medicine’s answer has been to prescribe yet more drugs, so that now we have arrived in a scary place called ‘antibiotic resistant’. This is now at crisis levels, meaning some infections are becoming untreatable. What we’ve basically done is coat our world in a bubble of antibiotics by our overuse and inappropriate use of them. And antibiotic use is in Australia, which directly affects the development of antibiotic resistance.
Methicillin-resistant Staphylococcus aureus (MRSA), is a type of staph’ that has developed resistance to a family of antibiotics similar to penicillin. When we take an antibiotic, the drug kills many bacteria, but a few survive. These surviving bacteria are now resistant to that antibiotic, and then they multiply. What this means is, every time a patient takes an antibiotic, he or she is creating more drug-resistant bacteria. The growing number of antibiotic-resistant bacteria poses a very serious and immediate threat to our health as a species. In 1974, MRSA infections accounted for 2% of the total number of staph infections; in 1995 it was 22%; in 2004 it was 63%. These bacteria were once mainly found in hospitals, doctor’s surgeries and nursing homes, but recently they’ve been showing up in gyms, schools, sports clubs, and other places where people are in close contact.
Two-thirds of the children today have already taken a course of antibiotics by the time they are 12 months old. Antibiotics have been shown to affect the childhood microbiome causing changes associated with allergies, obesity and autism – three of the biggest childhood issues in developed countries. This means long-term health implications for these children. While this link is still being researched, the evidence is mounting.
Bacterial infections need antibiotics, as the infection will only get worse, if it’s not treated. Examples of serious infections that arguably need antibiotics under one year of age are meningitis, whooping cough, pneumonia, infection in the blood and urinary infections. Antibiotics are ineffective for common viral infections however, so treating these with antibiotics results in none of the benefits and all of the disadvantages. These include most respiratory infections – for example of the ear, throat and chest, yet we are still constantly being prescribed antibiotics for these conditions. There are many effective alternatives to synthetic antibiotics. Herbal medicine and essential oils have both undergone much research and the results are exciting.
A recent British report estimated that antibiotic and microbial resistance could kill an extra 10 million people a year and cost up to $100 trillion USD by 2050 if it is not brought under control, and soon.
Btw, scientists often modify seeds using antibiotic-resistant genes in the genetic engineering process. Some people wonder if there’s a link between these GM Frankenfoods and the ever increasing rates of antibiotic resistant bacteria.
Castor Oil – coming from the seeds (or beans) of the Ricinus communis plant, is an oil rich in antioxidants and Ricinoleic Acid (RA) and also contains small amounts of linoleic, oleic and stearic acid. The healthiest and safest version of castor oil comes from de-hulling the bean, then cold-pressing the seeds to produce the rich and viscous oil.
Castor oil packs have been used by healers to help reduce a variety of health conditions for many generations. Placed over your abdomen or liver, these packs are used to improve liver detoxification, breakdown kidney stones, reduce period pain, reduce symptoms of autoimmunity, support uterine and ovarian health, improve lymphatic circulation and reduce inflammation.
To DIY: Mix two to four drops of an essential oil – depending on what you’re treating – with enough warm castor oil to lightly soak a piece of cloth, (either a lightweight tea towel, or a piece of linen, or even a face washer). Castor oil has a rather strong smell, so be ready.
Btw, you can buy packs that include a piece of flannel cloth and a pack, with straps – so you’re all sorted. Just Google ‘castor oil packs’. (See images.)
Wring out the cloth to remove any excess oil, then place it over your abdomen or liver for at least 30 minutes, with a heat source like a wheat pack or hot water bottle over the top of it. This helps to stimulate lymph and liver function. Lie flat in bed, and perhaps cover your eyes with an eye pillow and use this time of quiet relaxation to go within.
Placing the pack on the right side of the abdomen or the whole abdomen will help support the liver and digestive systems, as well as reproductive and colon health. These packs are used also to relieve pain. Aim to do it 3 times a week, and relax.
Castor oil packs can be a bit messy, so I wrap mine in a plastic-free cover like a bees wax wrap, or an apron. Be aware of any skin sensitivities, so avoid applying the oils directly to your skin.
Side note – I was once at a sanitarium (health retreat/hospital) in Austria, and part of the program was a daily liver pack, such as this one above. Instead of the oil-soaked cloth though, they used flaked pieces of dried burdock root (a great liver herb) that had been warmed and stuffed in a plastic zip lock bag. It was delivered to my room like this, so all I had to do was lay down on my bed, put a light towel over my abdomen and then the compress over the top. Gawd it was nice. And I really did feel the benefits. Gut and reproductive pain, as well as pent up anger and resentment – all but disappeared using these packs daily for the 5 days I was there.
Either way you decide to do it – it’s going to help.
