Fructose Malabsorption

If you’re wondering about fructose malabsorption, it’s a condition where the body ferments excess fructose, fructans, and certain other sugars that aren’t absorbed properly. This causes gastrointestinal distress and the only solution is to limit the problematic sugars by following a low-FODMAP diet. The acronym stands for Fermentable (rapidly digested by bacteria in the intestines), Oligosaccharides (fructans and galacto-oligosaccharides), Disaccarides (lactose), Monosaccharides (fructose), And Polyols (sugar alchohols such as sorbitol, mannitol, xylitol and maltitol).

A lot of foods have fructose in them, but only the ones that contain more fructose than glucose are a problem. Glucose helps transport fructose across the gut barrier, so only the extra fructose causes problems in people with fructose malabsorption. The body can’t absorb the extra fructose and other sugars, which sit in the gut and ferment. Fructose malabsorption is also load dependent, in other words, it’s the total amount you consume in a day that matters. That means you might get away with eating a particular food one day, but not the next because everything else you ate added to the total amount and the food in question pushed you over the limit your body can handle.

Fructans can also bind with tryptophan, the precursor of melatonin and serotonin, which causes insomnia. I’ve struggled with insomnia for ten years and nothing I did helped. No matter how many articles I read on sleep hygiene and covering up the light from the alarm clock, I still woke up at 3:30 in the morning. Some nights I never fell asleep. At times, I’ve been more sleep deprived than when my children were infants. I was able to get my gastrointestinal symptoms under control fairly easily once I started the low-FODMAP diet, but it’s been a struggle to restore natural sleep patterns. Slowly, my sleep is improving, but if I eat something I shouldn’t, I don’t sleep well for a week or more. Now when I look at something I used to love eating, I think about not sleeping and I pass it up. It’s just not worth it, because no matter how much I’d like to sink my teeth into a crunchy baguette or a creamy chocolate eclair, I’d far rather sink into a deep, deep sleep.

Unlike some people with fructose malabsorption, only fructose and fructans bother me. But they are in a lot of plants including asparagus, leeks, beans, cabbage, artichokes, onions, garlic, wheat, barley,  and rye. When I first realized that I had to give up so many foods, I wasn’t sure what I would do. Saying goodbye to apples, pears and watermelon wasn’t that hard, and I made peace with the fact that my favorite vegetables are forbidden. Substituting other grains for wheat wasn’t difficult either, especially since there are so many excellent gluten-free recipes out there.

Replacing onions and garlic was the biggest challenge because they are one of the easiest ways a cook has to build flavor, and they’re in almost every Italian recipe. My favorite food is Italian and I own stacks of Italian cookbooks. When I ask my kids what they want for Thanksgiving dinner, they say homemade ravioli. So I was sad when I realized that many of my old favorites were off the menu. But then I had an epiphany. I sat down at the kitchen table one Saturday with a couple of my favorite cookbooks and I started compiling a list of recipes that worked for me. Before I knew it, I filled twelve single-spaced pages. I own hundreds of cookbooks and even if only a few of the recipes in each cookbook are low-FODMAP friendly, added together there are hundreds of recipes that are perfect as is. And if you include the ones that only need a little tweaking, the number of suitable recipes soars higher.

I wouldn’t choose to have this condition, but it’s an effective filter for sorting through the cookbooks that fill my workspace and the floor in front of the crammed bookshelves. No one could cook all of those recipes, but now I have parameters that make it easy to read through a cookbook and not get lost. Either it works or it doesn’t and on I go, looking for delicious things to experiment with in the kitchen.

73 thoughts on “Fructose Malabsorption

    • You’re welcome! Fructose malabsorption is a common problem (possibly 30% of the population according to one study) that still isn’t on the radar so it’s hit or miss if a person gets diagnosed with it.

      • My doc diagnosed IBS which is a catchall term for the dr. doesn’t know what’s wrong with you but something is. This really helps explain some of the problems and why removing wheat was effective.

      • My first doctor diagnosed GERD. Then I saw a gastroenterologist, who told me that I was one of the 20% of patients with atypical symptoms, another catchall for not having a clue what the problem is. Ten years later, I ran across some research papers about fructose malabsorption and I knew as soon as I read them that this was the explanation for all my problems. My new doctor agreed with me and ordered the hydrogen breath test that confirmed the diagnosis.

  1. Really interesting. I’ve printed out the list of good and bad foods. Some of the no-no foods bother me while I seem fine with others…but then it could be an overwhelming-your-system issue as you pointed out. I’m going to keep looking into this.

  2. I feel terrible that you suffer from fructose malabsorption but I had never heard of it before and this has been a very illuminating read. And you’re right, even with food limitations, it’s still possible to exercise creativity and prepare delicious meals!

    • Not many people are aware of fructose malabsorption, as researchers are only starting to uncover the causes of common food intolerances. It’s made all the difference in the world to finally discover what was causing my problems. I’m just glad there’s something that I can do about it, even if it means giving up some foods.

  3. Wow. What good info! … in much of my research into our family’s (voluntary) dietary changes I’ve never come across this information laid put like this Thanks!

    • Glad to hear that this is helpful. The research on this topic is fairly new, within the last ten years, so it’s not easy to find. It took me months to track it down. I wanted to make it easier for other people to access the information.

  4. Would you be able to share some of your fav. Italian recipes? I am at the the early diagnosed stage and a lost. What did you use instead of the onion? do you have any gravey recipes? Thanks

    • What a coincidence- this weekend I’m posting an Italian meatloaf that makes the best Spaghetti and Meatballs. I’d like to get it posted tonight, but it probably won’t happen until tomorrow. What kind of Italian food are you hungry for? I have a number of good recipes. When you said gravy recipes, did you mean an Italian Sunday gravy (tomatoes cooked with roast beef, etc.) or a turkey, chicken or beef gravy thickened with flour and pan drippings? I have recipes for lots of gravies, just let me know what kind you meant.

      As for onion, what I substitute depends on the recipe. Sometimes I use asafoetida, an Indian spice that tastes like a combo between onion and garlic. It needs to be cooked with the oil and a little goes a long way. Use a pinch if you want a hint of the flavor. Use 1/2 to 1 teaspoon to substitute for a couple of large onions. Don’t ever use more than a teaspoon, no matter how many onions you’re substituting. Not every recipe can handle asafoetida, so using it means experimenting. Sometimes it works perfectly and sometimes it doesn’t. Don’t use it with turnips- it’s awful.

      Sometimes I just leave the onions out and the recipe tastes just fine. Most often, though, I use the green portion of green onions (scallions) and that’s enough onion flavor. If a recipe needs the savory boost from onions in order to balance the flavors, I sometimes use anchovies. Anchovies are amazing- they don’t taste fishy at all. Smash 5 or 6 of them up with whatever oil the recipe calls for and gently saute them until they dissolve. You’ll be amazed by the flavor boost you get. I’ll be posting some Italian recipes that use anchovies.

      Let me know if you have any questions or there’s something in particular that you want to eat- I mean it.

      • This isn’t a fructose free diet, it’s a low FODMAP diet, and tomatoes are on the diet according to the research from Monash University. The idea is to limit the total amount of fructose consumed in a day, as well as other poorly tolerated sugars. It’s the total amount consumed in a day that counts, not necessarily the individual things that are eaten. The diet can be quite confusing, especially as people vary greatly in what is tolerated.

    • You can also use garlic and onion infused oils. FODMAPs are water-soluble, but not oil-soluble. It should work well in a lot of Italian recipes.

  5. That’ really interesting about FOD causing insomnia. Once again it’s 6:30 in the morning and I’m not even tired. I have a hyperactive thyroid that causes this (as far as I know). The medication doesn’t make any difference. Long deep sleep is a rare guest in my sweet bodily home.

    • Insomnia sure is the pits, with so many causes. Medication doesn’t help me either. Oh for the long ago days of deep sleep every night.

      • I never had long deep sleeps even as a child. There’s only one thing that helped me sleep over the past 20 years. But I’ve weened myself of that since a year and a half. It brought with it many other problems…

      • I tried a bunch of things too, but none of them worked for me. One way or the other, they all made my intestinal problems massively worse. It boils down to figuring out what the root cause is and attacking that, only for me it took 10 years.

  6. Is there an alcohol that is absolutely fructose/fructan free? Finding so much conflicting info on the net. I am really sensitive to fructose ;-(

    • You’re so right about the conflicting info – I wouldn’t trust any of it unless it’s derived from the original research done at Monash University. According to “The Food Intolerance Management Plan” by Sue Shepherd and Peter Gibson (two of the main researchers) spirits do not contain any FODMAPS, even if they were originally derived from wheat or rye. A dry wine contains very little sugar and is generally tolerated, but even that has a little fructose in it. Stay completely away from the sweet wines, especially port, sweet sherry, marsala, madeira, vermouth, liqueurs and the dessert wines. Beer contains mannitol, which is a problem for some people.

    • I highly recommend “Food Intolerance Management Plan” by Dr. Sue Shepherd and Dr. Peter Gibson. Not only does it have recipes in it, there is an excellent section on what you can and cannot eat if you have fructose malabsorption. The ISBN number is 978-0-670-07441-9. The authors are two of the original researchers. Sue Shepherd has written several cookbooks, but they are hard to find outside of Australia.

      I also recommend “IBS: Free at Last! Change Your Carbs, Change Your Life with the FODMAP Elimination Diet”, 2nd ed., by Patsy Catsos. The ISBN number is 978-0-982-06352-1. This book doesn’t have very many recipes, but it does an excellent job of walking you through a challenge diet so that you can figure out exactly what your body will tolerate, which will let you expand your diet. There really aren’t a lot of resources out there, especially cookbooks, which is one of the reasons why I started this blog. I hope this helps and that your son is able to find other things to eat. Believe me, I understand how hard it is, especially when you first go on a restricted diet.

  7. I suspect that I may have Fructose Malabsorption. Three quick questions…

    1) Do you know of any medical professionals that deal specifically with FM in my area?
    – I live in Palo Alto, California — near Stanford University in the San Francisco Bay Area.

    2) My main reason for investigating if I have FM is because I sleep very poorly and so I am up (and peeing) many times every night.
    – Is it very common for FM to affect sleep like this?

    3) I have had about 15 kidney in the last 30 years
    – Have you heard of any connections between kidney stones and FM?

    dcrane59@gmail.com

    • I don’t know of any medical professionals in your area who specialize in FM, but your best bet is to find a gastroenterologist associated with Stanford. Medical professionals associated with research facilities are more likely to be up on the research and be aware of this problem.

      I’ve heard of quite a few people with FM who have the sleep issue, but I don’t know what percentage. All of them have related gastro problems, though. Definitely something to discuss with a doctor who knows about this condition. But the test for FM is simple (drinking a fructose solution and doing a breath test to measure hydrogen production over several hours) so it would be easy to find out for sure if you have FM.

      I don’t know about the connection with kidney stones- this is definitely something to ask a doctor about.

      Best of luck getting this sorted out- I hope you get a quick answer.

  8. Thanks for sharing and thanks for visiting my blog 🙂

    We recently discovered over the last year that my husband has fructose intolerance–I made French onion soup and it wasn’t fun. Sounds like his isn’t as bad as yours as he doesn’t have full-fledged malabsorption more of an intolerance as high fructose foods really give him bloating and abdominal pain usually about 12-24 hours later. I’ve reduced the amount of onion/allium in our meals over the last year and he’s backed off on fruit (especially dried fruit) and that’s helped. FYI, the hubby sleeps like a log LOL

    • It seems like there’s a broad range of symptoms and that people have a range of tolerances. This may be the most common problem that no one knows about- it gets misdiagnosed all the time, so good to hear that you figured it out. Lucky him to sleep so well!

  9. Wow, what an informative site you have. I love your site header, I have some of those books. Thanks for stopping by my Tea Foodie blog!

    • I had a lot of fun taking the picture for my banner. There just wasn’t room to include all my favorites, but these are definitely some of them. It’s great to hear from someone who likes the same stuff! I loved your blog- how fun to have someone in the family who owns a great restaurant and treats you to special dishes!

  10. Bless you for sharing your story and your journey. I think it is fantastic that you have put yourself out there so that you can help others in your same situation. I am going to follow your blog so that I can keep up with some of these recipes as well as share with a few friends!

    • I’m so glad you found something interesting here- the recipes may follow a certain diet, but my goal is to post things that will appeal to everyone. Great food first!

  11. This has some interesting info. I’ll keep it in mind since I already focus on substitutions while I write out recipe experiments to try. Maybe it will lead to another cookbook later on:-)

  12. Hi my brother has just been diagnosed we were wondering with the FODMAP diet we have the little book. When shopping if you follow what is in that book is it all safe to eat if you stear clear of the foods marked with a G. It is quite confusing and mum is trying to workout what is best to buy my brother.

    • Are you referring to the book by Sue Shepherd that lists all of the foods that are safe to eat in Australian grocery stores? I’m in Alaska, so if that’s the book you mean, I don’t know the answer. I think the best way to handle this, especially at first, is to avoid all processed foods and restaurants. That means cooking from scratch, but at least you’ll know what’s in the food your brother is eating.

      I recommend the book, “Food Intolerance Management Plan” by Drs. Sue Shepherd and Peter Gibson. It gives detailed instructions on what’s safe to eat and what’s not. The other book that will be very helpful is “IBS: Free At Last!”, 2nd ed., by Patsy Catsos, a registered dietician who specializes in fructose malabsorption and IBS. She explains how to do an elimination diet so that the person can figure out exactly what can be safely eaten. This is important because each person is different in what he or she can tolerate.

      I know this is a confusing and complicated diet, but pretty soon your family will be on top of it. Best wishes.

  13. Hi Donna, thank you for your blog and recipes. I’m anxious to try some of the recipes. I’ve been Fructmal for 2 years and still struggle with the diet almost daily. Some days are better than others. You have excellent information here. I’ve found the Yahoo Fructose Malabsorption Australia group to be a big help too even though I live in the U.S. It is comforting to know that I am not alone in this journey of figuring out how to eat while living among friends and family who eat almost everything. I just discovered today that I’m reacting badly to Avocado 😦 which is one of my favorite foods. It takes awhile to discover which food is causing all the symptoms, but I am very sure about this one. Fortunately, I have the time and cooking skills to make all of my own food, broths, and so on. Your recipes will add some variety to my usual food routine. I just wish that there was more recognition of these FODMAP and Fructose problems among U.S. doctors so that support groups and community resources would be widely available. In the meantime, I’ll visit your blog regularly.

    • Hi Sandy,
      Thank goodness for the internet and the ability to connect with other people in the same situation. As you say, it’s a comfort. You aren’t alone with the bad reaction to avocado either- it has polyols and many people with fructose malabsorption react to them. The hardest part for me was giving up convenience foods that made the occasional frantic night so much easier. Plus, it’s harder to socialize when most restaurant food is off the menu. One of these days the U.S. will catch up with Australia and the doctors will be familiar with the problem. I think it’s starting to happen a little bit- recently a friend of mine said her doctor suspected that she had fructose malabsorption. Until then, I thought my doctor might be the only one in the area that knew about it. Anyway, hope you have a happy New Year!

  14. Thank you, Donna! Happy New Year to you too 🙂
    I have a bad cold this week and went looking for a cough medication that I could tolerate . . . which is not an easy thing to find. Most cough medicines have High Fructose Corn Syrup or Sorbitol in them. I finally found a pill (Mucinex DM) with cough medicine that was free of additives, but it was the only available option. The best medicine yet is the Chicken Soup I made from scratch . . . I found that if I don’t cut the ends off of the onion, but cut the onion in half, it will stay together in the soup as it cooks and then I can remove the onion afterwards. I get the flavor of onion without the effects.

    • Sorry to hear that you’ve been sick, but at least you were able to find a cough medicine. What a bummer that they put so much junk in everything. Chicken soup is a great idea- you’re so lucky that you can tolerate some onion. Many people with fructose malabsorption can’t, as onions are water soluble and leave some fructans in the broth even when the onion is removed. Green onions are okay, thank goodness, so I usually substitute them for the regular onion and still get the good onion flavor.

  15. Here is my recipe for homemade Chicken Soup

    Flavorful Chicken Soup
    Servings: 8

    Ingredients:
    1 whole chicken or cut up parts
    8 c. cold water
    1 c. celery, large slices (remove after cooking)
    1 c. carrots, whole (remove after cooking if you can’t tolerate)
    1 medium onion, cut in half and leave ends on (remove after cooking)
    Parsley, bunch (remove after cooking)
    2 tsp. salt
    1/4 tsp pepper or 4 peppercorns

    Directions:
    Place rinsed chicken or chicken parts in a large dutch oven or pot
    Add the cold water and rest of the ingredients, except salt
    Bring to a boil
    Simmer for 2 – 2 1/2 hours
    Add 1 tsp salt halfway through cooking and 1 tsp at the end of cooking
    Remove chicken and vegetables from the broth
    Refrigerate the broth overnight (remove hardened fat from surface the next day)
    Remove the bones and skin from the chicken and discard
    Remove and discard any overcooked mushy vegetables
    Refrigerate meat and vegetables
    The next day add chicken and vegetables to the broth after fat is skimmed off

    *Optional: add fresh quartered potatoes, rice noodles or cooked rice; boil and simmer until hot and potatoes/noodles/rice are soft.

    Serve warm

    • Your soup sounds delicious! The only thing I would tweak is the onion, since it’s water soluble and will leave some fructans behind even when the onion is removed. I would substitute a cup of chopped green onions, green part only, since they don’t have any fructans. Some people are so sensitive that even a trace of onion or garlic will send them over the edge. It sounds like you’re one of the lucky ones who can tolerate some.

  16. Donna, I used to be more sensitive to onions but can now tolerate them if they are cooked in the soup if I don’t actually eat the onion and if my other FODMAPS that day are low or non-existent. For the soup, sometimes I add fresh Rosemary and a Bay Leaf at the very end of cooking to add extra flavor since I try to keep the sodium content low. I sometimes use Truffle Oil in foods/soups to get a tang that is missing without onion/garlic.

    • You make a great point here- even higher FODMAP foods can be tolerated if the rest of what you eat is really low in FODMAPs. It’s the total amount eaten in a day that counts. Truffle oil to finish the dish is a nice touch. I like to use garlic-infused olive oil since I can make it at home. Some people make onion-infused olive oil as well and skip the whole worry about whether or not a dish has FODMAPs in it. As long as a person has time to cook, there’s nearly always a workaround.

      • I tried garlic-infused oil yesterday on a beef roast and that seemed to work ok for me. I wish I could eat peppers – so many recipes use peppers to add flavor, but I don’t tolerate them very well. Your recipe for twice-baked potatoes is wonderful. I look forward to trying more of the recipes (without adding the peppers).

      • Garlic infused oil olive is my best friend in the kitchen these days, as it adds back depth of flavor. Sorry to hear that peppers aren’t on your list of tolerated foods!

  17. I’m in Australia and my brother has fructose malabsorption and even here not many people have heard of it. He has suffered for many, many years and only found out 6 months ago. Eating out and knowing what to buy is the hardest, as well as being readily available as supermarkets are so limited. They have gluten free but that’s not always fructose free. It’s so hard. I’d love some recipes if anyone has any simple but yummy ones.

    • You’re so right about how hard eating out and shopping can be- it’s a real struggle, especially at first. Are there any particular things that your brother is hungry for? If you have a list of some things he likes, I’ll keep a watch for recipes and get back to you with ideas.

  18. eating is very limited. I just stick to Meats (protein), brown rice or potatoes and green beans, spinach, lettuce and zucchini. I do make my own soups i make my own brown gravy for stews and i put it over macaroni, .meatloaf

  19. This is one of my favorite recipes. Spinach ravioli,(cooked according to instructions) but not soft. In a medium saucepan add 3 TBSP of butter over medium heat. when foam subsides and the butter begins to turn golden brown, about 3 minutes, turn off heat let cool for 1 minute. Stir in 1 TBSP balsamic vinegar 1/4 tsp salt and pepper. Transfer ravioli to the pan with balsamic brown butter, sprinkle with 1/4 cup of Parmesan cheese top with 1/4 cup of toasted, chopped walnuts ( i chop them then i just put them in a toaster oven for a minute, they brown fast. do this ahead of time).

    • This sounds delicious. I saw some gluten-free ravioli at the store the other day- I’ll have to buy some and try your recipe.

  20. very interesting! i just posted on the difference btw glucose and fructose. i hadn’t considered that glucose helps fructose be absorbed. good to know

  21. Donna, this post makes so sense to me! I’ve had gastro issues for the last ten years and sugar is a trigger food for me. But I’ve never got to the bottom of why that would be the case. Your post is like a light bulb moment for me! Especially the bit about load, that makes so much sense why one day i can eat somethin but not the next. Great post, Thanks!

    • I had a similar experience- I knew my problems had something to do with sugar and wheat, but I couldn’t figure out why until I ran across an article that explained it. Isn’t the internet wonderful, the way we can find out so much stuff?

  22. Hi there. A friend gave me an article from the paper about fodmaps. So so far I have found this enlightening. Can leaky gut be related or caused by this fructose intolerance? I am lactose intolerant , dairy and egg . Sometimes I just don’t know what to eat , I only eat food I have prepared otherwise I’m sick or living on antihistamine with wine I found vegan preservative free is red ok or should I have the white?

    • I haven’t seen any research that confirms a tie between leaky gut and fructose malabsorption, so I couldn’t say for sure if they are related. Most people with fructose malabsorption end up preparing all of their own food because it’s the only way to avoid eating something that will trigger symptoms. Many people have more than one issue, so a strict low-FODMAP diet won’t take care of every symptom for every person. I would consult a dietician for help in managing your diet, especially if you have symptoms that aren’t going away or if you need to restrict foods beyond the low-FODMAP diet.

      With regard to what kind of wine to drink, “Food Intolerance Management Plan”, by Drs. Sue Shepherd and Peter Gibson, says that dry wines contain minimal sugar and are not a problem. The color of the wine doesn’t matter. Just stay away from dessert wines, sweet wines, liqueurs, and fortified wines such as port, marsala and madeira.

  23. Thanks Donna, I will be looking at having the hydrogen breath test done. Now it makes sense to me when I was ok with apple and mango in morning , but if I had more fructose foods , which it seems are a large part of my diet, then at night I was rushing up,,, so fingers x I get an answer that helps me . Cheers

  24. It’s great to read so many people’s different experiences with IBS and fructose malabsorption. I was diagnosed with IBS over 10 years ago and only just found out through hydrogen methane testing that I have fructose malabsorption. This discovery has lead to my decision to cease being a vegetarian as so many foods I was relying on were heavy in onion and garlic, wheat and legumes. So many meat substitutes have wheat and onion that it is just too difficult to manage that dietary restriction as well as FODMAPs, and have a balanced diet. At the moment I am consuming chicken, fish and turkey and only around 2 or 3 times a week. Whilst I am still having mixed results with the FODMAP diet, there is no doubt that I am eating a healthier and more considered diet that I was 2 months ago. Eating out is a pain, but it can help to have something ready at home for you to eat so you don’t get too frustrated. Depending on where you are, you can usually ask the kitchen to prepare something for you that suits your requirements.

    • Trying to be a vegetarian and stay on this diet is very difficult, for all the reasons you point out. I used to cook a lot of vegetarian and vegan food for one of my daughters, and I think the excess onions, garlic, wheat and so forth is one of the reasons I suddenly had so many problems 10 years ago. We’ve also started eating a lot more seafood and meat and I’ve certainly felt a lot better since then. Isn’t that the truth about eating out! Luckily, steak, baked potato and a salad is my favorite meal, so most of the time there’s something to eat.

  25. Hi
    Its so good to read your blog. I have had ibs for years and sleep problems too which have worsened terribly in the last two or three years. I thought I was going mad and my doctor put me on amitriptyline to help.
    I have cut out all manner of foods dairy, wheat, gluten, nightshades and although I improved a lot after cutting out wheat I still suffered with the insomnia.
    I found out about FODMAPs through a friend and bought IBS Free at last and have just started the elimination phase. I have only done a couple of days and my sleep has improved a bit already so has my ibs. I daren’t get my hopes up too much but I am encouraged by reading your blog about how it improved your sleep.
    Its pointless seeing my GP the last dietician I saw said she couldn’t help me unless I was prepared to start reintroducing foods. She also said they wouldn’t do any more tests unless I was prepared to be tested for celiac disease. I have already had two negative blood tests. There just doesn’t seem to be a lot of help here in the UK with low FODMAPs.

    • So sorry it’s taken me a couple of days to get back to you. I’ve been out of town and couldn’t access my blog from the hotel because the internet kept crashing. I’ve discovered that I have to be particularly careful about avoiding all fructans if I want to sleep. Fructans bind with tryptophan, a precursor to seratonin, which is part of the sleep-cycle. Eliminating wheat is a huge part of getting back to sleep for me, but barley and rye also contain fructans, as do agave, artichokes, asparagus, leeks, garlic, onions and jicama, for starters. Anything that contains FOS (fructooligosaccharide) or inulin has fructans in it and should be avoided. Here’s a link to some research on the connection between lack of sleep and fructose-malabsorption: http://www.fructose.at/pdf/works/11336160.pdf

      I’m glad to hear that you’re doing the elimination diet- that’s the best thing you can do for yourself. While my sleep improved dramatically after I got rid of all fructans, it’s still not perfect. I think it takes time for your body to restore itself, especially when natural cycles have been interrupted. By the way, if you’ve had the blood panel for celiac and you know for sure that you don’t carry either of the 2 celiac genes, then you can’t get celiac. But if you do carry either of the genes, then your dietician is right that you should be tested for celiac. Many people with celiac also have fructose malabsorption- the symptoms are very similar.

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