Fructans

Videos

Non-Celiac Gluten Sensitivity and Fructan

Gluten vs Fructans

Fructan, not gluten, might make some sick

Resistant fructans and glucans in blood glucose control - Geoffrey Livesey

Fructans are a type of carbohydrate made up of fructose molecules. They are found in many types of food, including:

Agave, Artichokes, Asparagus, Leeks, Garlic, Onions, Yacón, Jícama, Barley, Wheat, Cashews, Black beans, Baked beans, Red kidney beans, Pinto beans, Split peas, Lentil burgers, Vegetarian mince, Silken tofu.

Fructans are sugars that are included in the FODMAP group of carbohydrates. Humans cannot digest fructans, so they are instead fermented by the bacteria in the gut. While this can provide health benefits to some, it may cause gastrointestinal distress in others.

Fructans with a short chain length are known as fructooligosaccharides. Fructans with a 2–9 unit length are referred to as oligofructose and those with >10 units as inulins.

If you suspect that a fructan intolerance is causing digestive issues, it's best not to immediately eliminate fructans from your diet forever. The foods containing fructans can be beneficial and should be included in your diet if you're not actually intolerant.

Foods that are low in fructans include:

Arugula, Bok choy, Bean sprouts, Bell peppers, Carrots, Chive