Dr Oz: Are You Fructose Intolerance?
Dr Oz shared that there’s a new hidden reason for your bloat. When he asked people what they thought caused their bloating, some people said salt, dairy, stress, lack of sleep, or more. Dr Oz then explained that the reality is that the reason for bloating in a lot of people could actually be something called fructose intolerance. He was talking about fructose that can be found in everything from high fructose corn syrup to healthy fruits and vegetables.
Dr Oz talked to a woman named Amanda who believed that fructose intolerance was the cause of her bloat. Dr Oz also welcomed Dr Aviva Romm, who said that when we think about fruit, we associate it with being really healthy, so we eat a lot of it. She said at least half of all Americans can’t actually digest the fructose in the fruit. What happens is that the bacteria in our gut attack the fructose and creates gas that gives you the bloated feeling and appearance.
Dr Oz: Eliminate Fructose & Stop The Bloat
Dr Romm created a plan that would help you figure out if you’re fructose intolerant, in order to get rid of your bloat. First, you need to eliminate fructose for 21 days. Although fruit is healthy for you, if you can’t tolerate it, cutting out all fruit for 21 days, especially the high fructose fruits, can help you figure out if it’s been affecting you.
Dr Oz: Vegetables With Fructose
Dr Oz then looked at vegetables, and Dr Romm explained that there are vegetables that contain fructose as well, such as broccoli and cabbage, as well as tomato, garlic, onions, and artichokes, otherwise known as “fartichokes.” You should eliminate those vegetables for 21 days as well, and focus on eating vegetables like leafy greens (besides cabbage), mushrooms, potatoes, and yams.
Dr Oz: Hidden Sources Of Fructose
There are also a lot of hidden sources of fructose that you have to eliminate as well. Some of those include condiments like ketchup, barbecue sauce, mayonnaise, and honey, because they typically contain high fructose corn syrup. Look on the label of the products you buy and see if you spot high fructose corn syrup, agave syrup, molasses, or sorghum.
Foods like chewing gum and low-fat foods should also be avoided because there’s a sugar substitute in them that acts like fructose. Gluten-free breads tend to be okay to eat, so remember to avoid wheat and rye.
Dr Oz: Zinc, Folate & Probiotics
The second part of the plan is to add gut healing zinc, folate, and probiotics to your diet. Zinc can be found in a supplement or multivitamin, just make sure you’re taking about 15 mg a day of zinc and 400 mg of folate.
Pumpkin seeds and beef contain high concentrations of zinc. Leafy greens contain folate that is important for proper body function. Probiotics like plain yogurt and miso are great for restoring the gut.
Dr Oz: Fructose-Free Meals
Some sample meals include a breakfast like scrambled eggs with mushrooms on gluten-free toast. For lunch you can have a leafy green salad with salmon, hard boiled eggs, and olives. For dinner, Amanda liked to eat chicken thighs with miso paste, with potatoes, yams, and mushrooms, as well as a leafy green salad on the side.
Amanda said it’s super easy and super healthy to follow this plan. If you follow the plan, most people will see a difference in just three to five days. Amanda said she noticed a big difference in just one week.
Dr Oz: Reintroduce Fructose
After the 21 days, you should reintroduce fructose foods. Dr Romm said to pick one fruit or vegetable a day, starting with the low-fructose choices. Start with something like berries and keep a food journal that documents how you feel. If that food makes you feel gassy or bloated, take that away and try a different one.
Dr Romm said if you find that a food brings your symptoms back, take it away again for a few months while enjoying the foods you can tolerate, before trying it again further down the road.