Fructans

What are fructans?

Fructans are indigestible oligo- or polysaccharides made of fructose and one glucose molecule on the end.

Fructans Examples

Fructo-oligosaccharides (FOS, oligofructose)
Inulin

Foods High in Fructans

Foods high in fructans include wheat (bread, pasta, noodles, pastries), spelt, kamut, rye bran and onions ^[1,2,3]. Small amounts of fructans are in barley, chicory root, Jerusalem artichokes, asparagus, leeks, agave, zucchini, yacon and jicama ^[1,2,3].

Fructans Intolerance or Sensitivity

Some individuals with fructose malabsorption and irritable bowel syndrome may experience abdominal bloating, excessive gas (flatulence), loose stools or diarrhea after eating foods high in fructans, mainly after eating wheat or onions.

Fructans intolerance does not mean allergy to fructans.

Who should avoid fructans?

Individuals with the following conditions:

Fructose malabsorption (FM)
Irritable bowel syndrome (IBS)
Small intestinal bacterial overgrowth (SIBO)
Hereditary fructose intolerance (HFI)

Related Nutrients

Karppinen S, 2003, Dietary fibre components of rye bran and their fermentation in vitro VTT
van den Ende W, 2009, Multifunctional fructans and raffinose family oligosaccharides PubMed Central
Clinical Ramifications of Malabsorption of Fructose and Other Short-chain Carbohydrates Foodintolerances.org