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FRUKTANE / Tryptophanmangel
Ich möchte hier noch auf die Fruktanzproblematik hinweisen. Aus Zeitmangel zitiere ich mal aus einem Blog:
IBS, Depression, and Skin Problems in Fructose Malabsorption | The Primal Parent
Could Soda and Sugar Be Causing Your Depression? | Psychology Today
TheFartingPear - fructose malabsorption food list and food search
Ich möchte hier noch auf die Fruktanzproblematik hinweisen. Aus Zeitmangel zitiere ich mal aus einem Blog:
"Fructose Can Cause Depression
Surprisingly, the undigested fructose molecules in the intestine does a whole lot more damage to the body than just some annoying bloating, gas, and rashes. I mean, as if that weren’t enough, researchers have found that those free floating fructose molecules actually react chemically with tryptophan – the precursor to serotonin, one of the neurotransmitters that helps us feel happy – degrading it and lowering serum levels. Without tryptophan we feel depressed and irritable and weepy.
Researchers from the University of Innsbruck in Austria found a high correlation to depression and women with fructose malabsorption, although the same was not found in men. Another Spanish study found that 71% of the depressed adolescents they studied had sugar intolerance, compared with 15% of controls. A huge margin like this should not be overlooked.
Lactose and fructose malabsorption disorders combined were found to result in an even greater instance of depression.
Depression is more common in women with FM
We can thank Emily Deans, my favorite MD with interests in evolutionary psychiatry, for clarifying the cause of the connection between women with fructose malabsorption and depression. Why not men she asked? The answer is because men have more tryptophan than do women.
“The researchers postulated that estrogen made the big difference. Estrogen activates an enzyme called hepatic tryptophan 2,3 dioxygenase that shifts the metabolism of tryptophan from making serotonin (happy) to making kynurenic (not happy). Women already have lower serum levels of tryptophan than men do (which may be part of the reason why we are more vulnerable to depression in the first place), so screwing up whatever available tryptophan in the diet with fructose may lead to even lower levels, and thus depression.”
Looks like if you’re a woman and you’re depressed, you had better get yourself tested for fructose malabsorption.
Safe Foods List
Not all fruits and sweeteners are created equally. Some of them have more fructose than others, and so some of them are safer than others.
Foods which should be eaten in moderation only:
Bluberries
Straberries
Raspberries
Cranberries
Kiwi
Ripe banana
Pineapple
Oranges and grapefruit
Maple syrup in small doses – doesn’t work for everyone
Table sugar in small doses
Distilled liquor
Foods which can be eaten liberally:
Meat
Eggs
Milk – if lactose malabsorption is not also an issue
Yogurt
Cheese
Nuts
Olives
Leafy green vegetables
Broccoli
Lemons and limes
Glucose
Yams but NOT sweet potatoes
Plantain
Tapioca – same as yuca or casava
Corn Tortillas
Potato
Rice
Foods to Avoid List
Foods containing fructose:
Fruit juice
Dried fruit
Fruit concentrates
Melons
Grapes
Cherries
Peaches
Pears
Apples
Apricots
Guava
Mango
Pomegranate
Whole corn
Honey
Agave
Tomato paste
Corn syrup and high fructose corn syrup
Wine – dry wines might be ok in moderation
Not only do fructose malabsorbers need to avoid fructose but we need to avoid something called fructans too. Fructans are long chain fructose molecules and they usually do the same damage as fructose. The amount of fructans vary in the following foods so add after eliminating all fructose and fructan containing foods, try adding some of these back one at a time and in small amounts to observe tolerance. Many of these such as coconut, onions, and wheat are quite high in fructans and usually don’t work for any of us FMs.
Foods containing fructans:
Wheat
Onions
Garlic
Leeks
Coconut milk and meat
Jerusalem artichoke
Green beans
Carrots – tolerance varies
Asparagus
Chicory root"
Surprisingly, the undigested fructose molecules in the intestine does a whole lot more damage to the body than just some annoying bloating, gas, and rashes. I mean, as if that weren’t enough, researchers have found that those free floating fructose molecules actually react chemically with tryptophan – the precursor to serotonin, one of the neurotransmitters that helps us feel happy – degrading it and lowering serum levels. Without tryptophan we feel depressed and irritable and weepy.
Researchers from the University of Innsbruck in Austria found a high correlation to depression and women with fructose malabsorption, although the same was not found in men. Another Spanish study found that 71% of the depressed adolescents they studied had sugar intolerance, compared with 15% of controls. A huge margin like this should not be overlooked.
Lactose and fructose malabsorption disorders combined were found to result in an even greater instance of depression.
Depression is more common in women with FM
We can thank Emily Deans, my favorite MD with interests in evolutionary psychiatry, for clarifying the cause of the connection between women with fructose malabsorption and depression. Why not men she asked? The answer is because men have more tryptophan than do women.
“The researchers postulated that estrogen made the big difference. Estrogen activates an enzyme called hepatic tryptophan 2,3 dioxygenase that shifts the metabolism of tryptophan from making serotonin (happy) to making kynurenic (not happy). Women already have lower serum levels of tryptophan than men do (which may be part of the reason why we are more vulnerable to depression in the first place), so screwing up whatever available tryptophan in the diet with fructose may lead to even lower levels, and thus depression.”
Looks like if you’re a woman and you’re depressed, you had better get yourself tested for fructose malabsorption.
Safe Foods List
Not all fruits and sweeteners are created equally. Some of them have more fructose than others, and so some of them are safer than others.
Foods which should be eaten in moderation only:
Bluberries
Straberries
Raspberries
Cranberries
Kiwi
Ripe banana
Pineapple
Oranges and grapefruit
Maple syrup in small doses – doesn’t work for everyone
Table sugar in small doses
Distilled liquor
Foods which can be eaten liberally:
Meat
Eggs
Milk – if lactose malabsorption is not also an issue
Yogurt
Cheese
Nuts
Olives
Leafy green vegetables
Broccoli
Lemons and limes
Glucose
Yams but NOT sweet potatoes
Plantain
Tapioca – same as yuca or casava
Corn Tortillas
Potato
Rice
Foods to Avoid List
Foods containing fructose:
Fruit juice
Dried fruit
Fruit concentrates
Melons
Grapes
Cherries
Peaches
Pears
Apples
Apricots
Guava
Mango
Pomegranate
Whole corn
Honey
Agave
Tomato paste
Corn syrup and high fructose corn syrup
Wine – dry wines might be ok in moderation
Not only do fructose malabsorbers need to avoid fructose but we need to avoid something called fructans too. Fructans are long chain fructose molecules and they usually do the same damage as fructose. The amount of fructans vary in the following foods so add after eliminating all fructose and fructan containing foods, try adding some of these back one at a time and in small amounts to observe tolerance. Many of these such as coconut, onions, and wheat are quite high in fructans and usually don’t work for any of us FMs.
Foods containing fructans:
Wheat
Onions
Garlic
Leeks
Coconut milk and meat
Jerusalem artichoke
Green beans
Carrots – tolerance varies
Asparagus
Chicory root"
IBS, Depression, and Skin Problems in Fructose Malabsorption | The Primal Parent
Could Soda and Sugar Be Causing Your Depression? | Psychology Today
TheFartingPear - fructose malabsorption food list and food search
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