Fructose malabsorption is still a relatively new food intolerance, and when first diagnosed, the lack of knowledge about the disorder can be overwhelming.
There is a lot of information online, though, if you know where to find it -- blogs, articles, charts, recipes, elimination diets and more. Here are a few places to start.
Helpful Articles for Coping With Fructose Intolerance
Fructose Malabsorption - A nice brief summary about what FM is, plus a useful list of dietary supplements to help heal damage to your intestines.
What do you do when you’ve over-dosed on FRUCTOSE? - Helpful tips on how to make yourself feel better when your gut is freaking out.
Low-FODMAP Diet - When it seems that no matter what you eat, you have digestive trouble, this diet is a good place to start to get your system normalized.
Digest Spectrum - A detailed review of this digestive supplement by a blogger with fructose malabsorption and gluten intolerance.
Useful FructMal Websites and Blogs
IBS--Free At Last! - This site was designed to supplement the book they have written. I purchased the book because I needed some help with an elimination diet. The guidelines are pretty good; there are just a few foods they list that go against an FM diet, so it would be good to compare it alongside another resource before beginning.
Find Wholeness - A healthy living blog that touches on living with fructose malabsorption.
Fructose Schmuctose and Diabetes to Boot! - I like this blog, because she shares everything - tests she's had done, the emotions involved with dietary distress, and the experiments she tries for getting some relief.
USDA National Nutrient Database for Standard Reference - Look up a food to see a detailed nutritional breakdown. Some of the foods break down the sugars, too, so you can see the fructose, glucose and sucrose numbers (unfortunately, that data is incomplete on a lot of entries).
Yahoo Groups: fructose_malabsorption - A support group that is setup somewhat like a forum. You can choose to respond to people on the page or through email if you want the conversation to be private. My first question was answered by 2 people in an hour, so the site is active.
Fructose Malabsorption Recipe Blogs
Delicious As It Looks - I can't say enough good things about this site. Delicious low FODMAP and FructMal recipes, great photography. Selfishly, I wish she was lactose intolerant, too.
No Sugarless Gum - She's funny, has good photography and her recipes look delish. Again, she's not lactose intolerant, but her site is full of charts and tips, and even an elimination diet for getting that fructose out of your system.
Red Hill Recipes - Holy yum! Delectable-looking desserts galore! Plus some really good information on alternative sweeteners.
Newer blogs worth noting:
Friendly Little Kitchen - Her recipes are Low-FODMAP, fructose-friendly, gluten-free and lactose-free.
Fruc You, Fructose - The name makes me chuckle. Check out the creative, colorful way she presents her recipes. I'll be keeping tabs on what she comes up with in the future.
Happy.Little.Fructard - Also has a silly name, with quite a few recipes and helpful articles.
My Fructose Intolerance Survival Guide - Experiments in low-fructose cooking by a newly diagnosed young woman.
My Other FructMal Articles
- Fructose Intolerance - The New Food Allergy on the Block
- The Fructose Elimination Diet
- Beer and Fructose Malabsorption
- The Fructose Malabsorption Diet
Charts to Help With Fructose Intolerance
Tolerated types of sugar for Fructose Malabsorption - Helpful, but I'd avoid aspartame at all costs, even though it's on the safe list. And make sure to get whole leaf stevia if you decide to try it - not all stevia is good for you, and some companies add inulin, which is really bad for FM sufferers.
Nutrition Guide For Fructose Malabsorption - A useful list of foods to avoid and foods that are safe, along with tips for avoiding trigger ingredients by reading labels on your foods and supplements. Explore the site a little, as this is not the only good article.
Trying to manage fructose malabsorption can be very stressful in the beginning, and when your doctor gives you very little direction (like mine did), relying on the experience of others is a necessity. I hope these sites prove useful in your journey, and if you have any other sites or tips to offer other FructMals, please leave them in the comments below.
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