Fructans and FODMAPs: Why Some Carbs Cause Digestive Troubles

Fructans are a type of carbohydrate that some people struggle to digest. They belong to a group called FODMAPs, which can cause discomfort for those with intolerances. Symptoms often include bloating, gas, stomach pain, and diarrhoea. Common high-fructan foods include wheat, barley, rye, and spelt. Bananas, dates, grapefruit, and many vegetables and nuts also contain them. In the typical American diet, wheat and onions are the biggest sources of fructans.

To check for an intolerance, a low-FODMAP diet is recommended. This involves cutting out fructan-rich foods first. Then, they are slowly reintroduced to see how the body reacts. Tolerance levels can vary depending on the food and the amount eaten.

A dietitian can help manage this process. They ensure that nutritional needs are still met while following the diet. Fructans are part of a healthy diet for most people. Avoiding them is only necessary if an intolerance is confirmed. Proper guidance can help maintain a balanced diet while managing symptoms.