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!

Passion Fruit & Blueberry Tartlets – Fructose Friendly

Passion fruit & blueberry tartlets - delicious!

I think you might have gathered by now that I love passion fruit and I’m shattered that it’s so hard to find up here in the Pacific Northwest. But thanks to my Australian connections, I have a small stash of the canned pulp at my disposal. I’m not joking; it’s very small. I have three cans left that are about 4 oz each. I made one can last a month by using it sparingly in and on desserts – a little goes a long way.

Ev and I had some friends over for dinner on Friday night, and I wanted to make something new for dessert. Chocolate eclairs had to be on the list but I have made so many Pavlovas recently (I can see some people nodding) that I felt the need for a change.

I wanted whatever I would make to be small and pretty; small because we already had eclairs on the menu and pretty because I like looking at what I’m about to eat 😛

I had a few tablespoons of passion fruit pulp left over that needed to be used before we go home to visit for two weeks and an 8 oz pack of cream cheese. So I knew whatever it would be would have passion fruit cream cheese icing either in or on it… which is my favourite icing ever.

Eventually I decided on passion fruit cream cheese fruit tartlets with blueberries on top. That’s a pretty good mix of fruit to me. Here are the recipes for the different components used in making them.

GF Sour Cream Pastry:

This recipe is shown in more detail here. To make it with wheat flour, just substitute normal plain flour for the GF plain flour and omit the xantham gum.

Preheat the oven to 200 C or 390 F. Makes 24 mini tart shells/tartlets.

  • 120 ml sour cream (do not use all of it if unnecessary)
  • 250 g GF plain flour
  • 1 tspn. xantham gum
  • 3 tbsp. icing sugar (for sweet pastry)
  • 200 g unsalted butter, chilled

Sift the flour and xantham gum (and the optional sugar) into the bowl of a stand mixer. Dice the butter into small cubes and add to flour mix. Blend until the butter has combined with the flour and the mixture resembles bread crumbs.

Add the sour cream gradually until the dough leaves the sides of the bowl and forms a ball. It should be tacky but not sticking to your fingers. Wrap the dough tightly in glad wrap and refrigerate it for approx. 20 minutes before working with it. Try and keep handling of the dough to a minimum, or the butter will begin to melt. If this happens, re-wrap the dough and place it in the fridge for another 5 minutes to chill it and begin again. When the pastry warms up it becomes increasingly fragile and harder to work with.

Place the unwrapped ball onto a GF floured bench and knead for 30 seconds.

Cut pastry ball in quarters. Roll the pastry between two layers of wax paper (to prevent sticking) until it is about 3mm thick. GF pastry can be temperamental and fragile. Peel off one side of the wax paper, then replace it loosely; flip the dough over and remove the other sheet of wax paper and slice it into six roughly even pieces. Peel each piece off the wax paper gently and then carefully transfer the pastry into the awaiting pan. Spray your dishes with olive oil to assist with pastry removal later on.

At this point, I like to freeze the pastry for about 10 minutes before blind baking it. Then, I add baking paper and ceramic baking balls to prevent bubbling while baking and bake it at 200 C for 10 minutes. Set a timer. Remove the baking paper and pie weights and return the pastry to the oven for another 5-10 minutes. When it is golden brown, it is completely cooked.

Place them in their pans on a cooling rack for 15 minutes and them remove from the pans and cool completely.


The cooked tartlet shells – unfortunately my oven developed a hot spot at the back left corner. As you can see, the not-so-pretty shells are hidden in the middle. They still tasted fine.

Passion Fruit Cream Cheese Filling:

  • 300 g/10 oz full fat cream cheese, at room temperature
  • 2 tbsp. unsalted butter, softened
  • 4 tbsp. passion fruit pulp
  • 1 tsp. vanilla extract
  • 1 1/2 to 2 cups icing sugar

Beat the cream cheese, butter, passion fruit pulp and vanilla extract together until they are light and fluffy.

Gradually add the icing sugar, beating each portion til it is well combined. The amount listed is a guideline only, you might have a sweet tooth and want to put in the full 2 cups.

As one of our guests pointed out, the “tartness” that passion fruit can sometimes bring to a meal wasn’t present here. I think that it’s due to a combination of using canned passion pulp as well as the generous amount of icing sugar involved.



It couldn’t be more simple. Dollop a generous amount of the cream cheese mixture into the tartlet shells and decorate with blueberries.

IMG_2868 IMG_2867

I decided after a little while that they needed a little extra something, so I picked some mint leaves from our herb garden and used it as a garnish. It made the blueberries look a little like a flower, which was nice.


Dust with icing sugar closer to when you serve, or it will absorb moisture over time and you will lose some of the “powdered” look.


Served with gluten free/fructose friendly chocolate eclairs for dessert.

Finally, eat and enjoy!