As a source of carbohydrates, fruits contain Fructose which is a simple sugar. Although “simple” is in this term, don’t let the benefits be undermined. Fruit contains vitamins, antioxidants and fibers to name a few and therefore I consider this a “functional” carbohydrate, meaning it provides numerous other benefits which help feed our cells. Fructose is often a molecule however problematic for many with IBS and other fructose intolerance or other digestive woes. Problems with fructose absorption have been noted in up to 60% healthy adults, so it’s no wonder that higher fructose containing foods can be the cause for GI upset and malabsorption issues (think bloating, diarrhea, nausea and more not-fun symptoms) whether you’ve had a formal diagnosis or not with any digestive abnormality. Not all fruits are created equal when it comes to the amount of sugars.
High sugar fruits – while still providing many health benefits, are examples such as pineapple, watermelon, mango, large bananas. Other fruits lower in sugar and glycemic index include berries, fresh citrus including lemon and limes, pomegranates and more. Typical serving sizes are ½ cup to 1 cup depending on one’s size, while dried fruit is typically about 2 tablespoons1. For a more extensive list of fruits, this is a good start or I am happy to provide a comprehensive list.
In general, I recommend starting with fruits in the morning or between meals – such as a snack. If you enjoy fruits together such as a fruit salad, it may be wise to avoid pairing high fructose or high FODMAP fruits together. Choosing low sugar or low FODMAP fruits together (or just 1 option in small amount) is your best bet. For example, a fruit salad with 1 Kiwi, 2 Tbsp each of Blueberries and Pomegranate seeds will likely be tolerated much better than a fruit salad of fresh peaches, pear and blackberries.
Often fruit is also eaten as a dessert. My take on the latter: fruit as a dessert is a better option of course over a fancy gourmet donut, but it may not be a welcomed change to your tummy if you are dealing with extreme bloating, gas and or even diarrhea. You may want to consider factoring in the naturally occurring carbohydrates beyond fructose, such as considerations for FODMAPS. That said, it may also be best to give your body some time to digest your meal, at least 30-45 minutes. See your dietitian/nutritionist for more instruction as to how you can incorporate the best choices, giving you, the individual, the best possible digestive peace.
References:
1 American Diabetes Association online https://www.diabetes.org/healthy-living/recipes-nutrition/eating-well/fruit
