What do you do when you’ve over-dosed on FRUCTOSE?

What do you do when you’ve been “fructosed?” (to modify a term from Coeliacs forums, “glutened.”)

I have a few prongs to my attack against possible fructose episodes, although how well they work depends on how much I ingested and what I ingested. For example, nothing can stop apples from having their way with my gut. Nothing.

The best thing is to prevent these situations to begin with but sometimes it can’t be helped. Ingredients are read incorrectly or waiters look at you in a confused manner when you try and explain your situation. I had someone at Muffin Break look at me like I was an idiot when I asked whether the gluten free muffins had any apple puree in them, regardless of whether they were listed as apple flavoured. Luckily the manager was there but still.

Try to reduce your FRUCTOSE LOAD

To reduce your fructose load, try and increase the glucose present in your small intestine to aid with co-transport, thus limiting how much excess fructose makes it to your colon and the waiting bacterial colonies.

  • Glucose powder
  • Glucose tablets

Sprinkle powder on your food if you know you are eating excess fructose (doesn’t work for fructans or large amounts of excess fructose) or have a stash of tablets to have if you realise after the fact.¬†Once cramps start, however, the fructose has passed out of the small intestine – where the glucose would have helped – and has been fermented by bacteria in the colon.


Pain killers are not something that I have always used. About a year ago, however, I was in such a bad state while in NYC with friends that I had to give in. Apparently I went green, all I know is my head was spinning and I had to hold on to something, never mind the cramps I was having. That is what apple does to me.

  • Paracetamol (Panadol in Australia)
  • Ibuprofen (Nurofen in Australia, Advil in the USA)

Obviously, I’m not a pharmacist. Please follow any directions on the tablets you can find over the counter.

Soothing Teas

Ginger and mint both have soothing properties. Ginger especially is known to help with diarrhoea and nausea.

But all in all, even a Ceylon tea like Dilmah has helped me out. I think the warmth just helps to sooth stressing guts.

Infused Water

Working on the principles that ginger and mint have soothing properties, I will sometimes make a lime, mint and ginger infused water that I put in the fridge for 20 minutes before drinking.

  • 1/2 lime, sliced
  • 3 cm ginger roots, sliced
  • 10-15 mint leaves

Mash the mint and ginger in a mortar and pestle for 30 seconds or so to release more of their nutrients. Place everything in a jug/drink bottle and fill with water. Refrigerate for 20 minutes or add ice cubes.

The cold helps to refresh me when I’m feeling sick and the lime/mint flavours are very invigorating. I don’t own a specific infuser but this method seems to work well enough for me.

IMG_2996 IMG_2997

Does anyone out there have any other methods they’d like to share? Considering I’m currently testing sorbitols out, I might need them in the coming days!