{"id":35444,"date":"2023-08-02T12:19:55","date_gmt":"2023-08-02T10:19:55","guid":{"rendered":"https:\/\/getindya.com\/?p=35444"},"modified":"2026-11-03T17:29:21","modified_gmt":"2026-11-03T16:29:21","slug":"fructose-intolerance-athletes","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/fructose-intolerance-athletes\/","title":{"rendered":"Fructose Intolerance in Athletes"},"content":{"rendered":"\n<p><span style=\"font-weight: 400\">The condition <\/span><b>fructose intolerance<\/b><span style=\"font-weight: 400\"> can affect athletes and negatively influence performance.<\/span><\/p>\n<p><span style=\"font-weight: 400\">If you are unfamiliar with its <\/span><b>effects on the body<\/b><span style=\"font-weight: 400\">, this post explains what you need to know, as our previous posts did for <\/span><a href=\"https:\/\/getindya.com\/en\/sibo-diet-for-athletes\/\"><span style=\"font-weight: 400\">SIBO<\/span><\/a><span style=\"font-weight: 400\"> and <\/span><a href=\"https:\/\/getindya.com\/en\/iron-deficiency-anaemia-athletes\/\"><span style=\"font-weight: 400\">iron-deficiency anaemia<\/span><\/a><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">What Is Fructose Intolerance?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">The condition <\/span><b>fructose intolerance<\/b><span style=\"font-weight: 400\"> means the body cannot properly break down and absorb fructose consumed through food.<\/span><\/p>\n<p><span style=\"font-weight: 400\">It can be confused with a <\/span><b>fructose allergy<\/b><span style=\"font-weight: 400\">, but there is a distinction. Allergy involves the <\/span><b>immune system<\/b><span style=\"font-weight: 400\"> producing an adverse immune reaction to <\/span><b>fructose<\/b><span style=\"font-weight: 400\">. By contrast, <\/span><b>fructose intolerance<\/b><span style=\"font-weight: 400\"> involves difficulty breaking down and absorbing this sugar.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29782\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-a-la-fructosa.webp\" alt=\"fructose intolerance\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-a-la-fructosa.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-a-la-fructosa-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-a-la-fructosa-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\"><strong>What Degrees of Fructose Intolerance Are There?<\/strong><\/span><\/h3>\n<p><span style=\"font-weight: 400\">Degrees of <\/span><b>fructose intolerance<\/b><span style=\"font-weight: 400\">&nbsp;are classified by the individual&#8217;s <\/span><b>tolerance<\/b><span style=\"font-weight: 400\"> to this sugar:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Mild fructose intolerance<\/b><span style=\"font-weight: 400\">. Intestinal absorption is reduced, but small amounts may still be tolerated without severe symptoms.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Moderate fructose intolerance<\/b><span style=\"font-weight: 400\">. Absorption is lower than in mild cases, increasing intestinal accumulation. Moderate quantities cause clear symptoms.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Severe fructose intolerance.<\/b><span style=\"font-weight: 400\"> Absorption is substantially limited, increasing intestinal accumulation and symptoms. Even minimal intake may trigger clear symptoms.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400\">Regardless of this classification, <\/span><b>individual tolerance <\/b><span style=\"font-weight: 400\">makes the difference. People do not necessarily experience identical symptoms after the same amount.\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29783\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-comer.webp\" alt=\"fructose intolerance\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-comer.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-comer-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-comer-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">What Are the Symptoms of Fructose Intolerance?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Possible <\/span><b>fructose intolerance symptoms<\/b><span style=\"font-weight: 400\"> include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Gastrointestinal symptoms: bloating, diarrhoea, gas and abdominal pain<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Nausea and\/or vomiting<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Fatigue<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Headache<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Skin changes, such as rashes, itching or hives<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">These are common symptoms of <\/span><b>fructose intolerance<\/b><span style=\"font-weight: 400\">, but not everyone experiences all of them or the same severity.\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29784\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-que-es.webp\" alt=\"fructose intolerance symptoms\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-que-es.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-que-es-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-que-es-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">How Is Fructose Intolerance Treated?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Consult a <\/span><b>healthcare professional<\/b><span style=\"font-weight: 400\"> for appropriate diagnostic testing before treatment. Treatment generally reduces or avoids fructose, with greater restriction for more severe intolerance.<\/span><\/p>\n<p><span style=\"font-weight: 400\">It usually starts with an \u201c<\/span><b>elimination phase<\/b><span style=\"font-weight: 400\">\u201d removing almost all dietary fructose, leaving at most <\/span><b>5 g daily<\/b><span style=\"font-weight: 400\"> for around <\/span><b>2 weeks<\/b><span style=\"font-weight: 400\">. If symptoms improve, a \u201c<\/span><b>reintroduction phase<\/b><span style=\"font-weight: 400\">\u201d follows, gradually introducing small amounts of higher-fructose foods individually to assess tolerance. Patients generally reach a tolerance of <\/span><b>10-15 g of fructose daily<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29785\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-deportistas.webp\" alt=\"fructose intolerance health\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-deportistas.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-deportistas-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-deportistas-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">What Can and Cannot I Eat with Fructose Intolerance?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Treatment involves reducing or eliminating <\/span><b>fructose-rich foods<\/b><span style=\"font-weight: 400\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Generally, <\/span><b>foods highest in fructose<\/b><span style=\"font-weight: 400\"> needing particular attention include <\/span><b>high-fructose corn syrup<\/b><span style=\"font-weight: 400\">, <\/span><b>honey<\/b><span style=\"font-weight: 400\">, <\/span><b>dates<\/b><span style=\"font-weight: 400\"> and <\/span><b>raisins<\/b><span style=\"font-weight: 400\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Other foods to watch include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Fruit<\/b><span style=\"font-weight: 400\">: mangoes, grapes, <\/span><a href=\"https:\/\/getindya.com\/en\/how-many-calories-in-apple\/\"><span style=\"font-weight: 400\">apples<\/span><\/a><span style=\"font-weight: 400\">, <\/span><a href=\"https:\/\/getindya.com\/en\/how-many-calories-in-pear\/\"><span style=\"font-weight: 400\">pears<\/span><\/a><span style=\"font-weight: 400\">, plums, cherries, <\/span><a href=\"https:\/\/getindya.com\/en\/how-many-calories-in-kiwi\/\"><span style=\"font-weight: 400\">kiwi fruit<\/span><\/a><span style=\"font-weight: 400\">, peaches, <\/span><a href=\"https:\/\/getindya.com\/en\/watermelon-calories\/\"><span style=\"font-weight: 400\">watermelon<\/span><\/a><span style=\"font-weight: 400\">, figs, pineapple, peppers, <\/span><a href=\"https:\/\/getindya.com\/en\/how-many-calories-in-tomato\/\"><span style=\"font-weight: 400\">tomatoes<\/span><\/a><span style=\"font-weight: 400\">, papaya, garlic, asparagus, sweetcorn, onions, beetroot, artichokes, mushrooms, red peppers, tomato products such as canned tomatoes and ketchup, milk and fruit in syrup because of fructose syrup content.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Marinated or processed meats<\/b><span style=\"font-weight: 400\">.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Flavoured dairy products<\/b><span style=\"font-weight: 400\">.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Cereals<\/b><span style=\"font-weight: 400\"> with wheat as the main ingredient or added nuts.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400\">Also watch <\/span><b>processed foods<\/b><span style=\"font-weight: 400\"> with added fructose, such as soft drinks, juices and sweetened yoghurts, <\/span><b>natural sweeteners<\/b><span style=\"font-weight: 400\"> such as agave syrup and <\/span><a href=\"https:\/\/es.wikipedia.org\/wiki\/Poliol\" target=\"_blank\" rel=\"noopener\"><b>polyols<\/b><\/a><span style=\"font-weight: 400\"> such as sorbitol.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29786\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-fruta.webp\" alt=\"fructose intolerance foods to avoid\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-fruta.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-fruta-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-fruta-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400\">Better-tolerated foods include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Fruit<\/b><span style=\"font-weight: 400\">: berries such as blueberries, strawberries and raspberries, <\/span><a href=\"https:\/\/getindya.com\/en\/how-many-calories-in-avocado\/\"><span style=\"font-weight: 400\">avocados<\/span><\/a><span style=\"font-weight: 400\">, <\/span><a href=\"https:\/\/getindya.com\/en\/how-many-calories-in-banana\/\"><span style=\"font-weight: 400\">bananas<\/span><\/a><span style=\"font-weight: 400\">, mandarins, <\/span><a href=\"https:\/\/getindya.com\/en\/orange-calories\/\"><span style=\"font-weight: 400\">oranges<\/span><\/a><span style=\"font-weight: 400\"> and lemons.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vegetables:<\/b><span style=\"font-weight: 400\"> spinach, courgettes, cucumbers, lettuce and carrots.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Meat and fish<\/b><span style=\"font-weight: 400\">.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><a href=\"https:\/\/getindya.com\/en\/how-many-calories-in-egg\/\"><b>Eggs<\/b><\/a><span style=\"font-weight: 400\">.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Low-lactose dairy products<\/b><span style=\"font-weight: 400\">.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Cereals<\/b><span style=\"font-weight: 400\">: buckwheat flour, maize flour, quinoa, semolina, oats and other cereals without added fructose.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400\">As mentioned, <\/span><b>individual tolerance<\/b><span style=\"font-weight: 400\"> matters greatly: a food tolerated by one person may trouble another. Personalised nutrition planning is essential.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29787\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-alimentos.webp\" alt=\"fructose intolerance: allowed foods\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-alimentos.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-alimentos-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-alimentos-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h3><strong>Probiotics for Fructose Intolerance: The Solution?<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">In people with <\/span><b>fructose intolerance<\/b><span style=\"font-weight: 400\"> , unabsorbed fructose accumulates and is rapidly fermented by colonic microbiota, producing <\/span><b>gas<\/b><span style=\"font-weight: 400\">, <\/span><b>lactate<\/b><span style=\"font-weight: 400\"> and <\/span><b>short-chain fatty acids<\/b><span style=\"font-weight: 400\">. The gastrointestinal symptoms described above follow.<\/span><\/p>\n<p><span style=\"font-weight: 400\">There is much speculation about <\/span><b>probiotics<\/b><span style=\"font-weight: 400\"> as a solution, but insufficient evidence confirms this claim.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Some studies suggest <\/span><b>certain probiotic strains<\/b><span style=\"font-weight: 400\"> may help, but further research is required.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29788\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-sintomas.webp\" alt=\"fructose intolerance probiotics\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-sintomas.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-sintomas-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-sintomas-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">What If an Athlete Has Fructose Intolerance?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">First, work with a <\/span><b>healthcare professional <\/b><span style=\"font-weight: 400\">to plan a diet appropriate to the degree of intolerance.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Ensure the athlete obtains enough <\/span><b>energy<\/b><span style=\"font-weight: 400\"> , prioritising <\/span><b>low-fructose foods<\/b><span style=\"font-weight: 400\"> or avoiding fructose where necessary. This is especially important when choosing <\/span><a href=\"https:\/\/getindya.com\/en\/supplements-sports-performance\/\"><b>supplements<\/b><\/a><span style=\"font-weight: 400\">, because most <\/span><b>carbohydrate gels<\/b><span style=\"font-weight: 400\"> and <\/span><b>isotonic drinks<\/b><span style=\"font-weight: 400\"> contain fructose. Alternative carbohydrate sources are therefore needed.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29789\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-deporte.webp\" alt=\"fructose intolerance in athletes\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-deporte.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-deporte-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/intolerancia-fructosa-deporte-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400\">Everyone differs, so <\/span><b>individual treatment <\/b><span style=\"font-weight: 400\">is essential. At <\/span><a href=\"https:\/\/getindya.com\/\"><b>INDYA | Sports Nutritionists<\/b><\/a><span style=\"font-weight: 400\"> , we prioritise daily contact and high-quality feedback to understand each person&#8217;s <\/span><b>condition<\/b><span style=\"font-weight: 400\"> and provide tools to address it.\u00a0<\/span><\/p>\n<p><br \/><br style=\"font-weight: 400\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Everything you need to know about how fructose intolerance affects athletes, explained by Nuria Conejos.<\/p>\n","protected":false},"author":18,"featured_media":23204,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[213],"tags":[],"class_list":["post-35444","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35444","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/18"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35444"}],"version-history":[{"count":2,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35444\/revisions"}],"predecessor-version":[{"id":35801,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35444\/revisions\/35801"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/23204"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35444"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35444"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35444"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}