Could Fructans Be Causing Your Digestive Troubles?

Fructans, a type of carbohydrate found in many common foods, can cause digestive issues for some people. Those with an intolerance may experience bloating, stomach pain or diarrhoea after eating wheat, onions or certain fruits. A structured diet plan can help identify whether fructans are the problem. Fructans belong to a group of short-chain sugars called FODMAPs. While they occur naturally in foods like wheat, barley, bananas and many vegetables, not everyone digests them easily. For people with an intolerance, even small amounts can trigger discomfort.

The most effective way to check for fructan intolerance is by following a low-FODMAP diet. This involves cutting out high-fructan foods completely before slowly reintroducing them. The process helps pinpoint which items cause symptoms and in what quantities. Wheat and onions are the top sources of fructans in many diets, but they also appear in rye, spelt, dates and legumes. Since these foods are usually part of a balanced diet, avoiding them unnecessarily isn’t recommended. Instead, a dietitian can guide the elimination and reintroduction phases while ensuring nutritional needs are still met. Working with a professional also provides alternatives for restricted foods. This support makes the diet easier to follow and reduces the risk of missing key nutrients.

A low-FODMAP diet remains the clearest method for diagnosing fructan intolerance. By temporarily removing high-fructan foods and then testing them one by one, individuals can identify their personal triggers. Dietitians play a key role in managing the process safely and effectively.