Fructans, not Gluten.
Ok, just a quick recap. FODMAPs are groups of short-chain sugars and the breakdown products of carbohydrates. They are either poorly absorbed, or not absorbed at all, causing fermentation by gut bacteria and ultimately resulting in gas, bloating, abdominal pain, and diarrhea or constipation.
Today our focus is on fructans, an oligosaccharide. Humans lack the enzymes needed to break down these fructans into individual sugar units, even in a body without Irritable Bowel Syndrome. However, due to the hypersensitivity of the gut characterized by IBS, these symptoms are felt more intensely.
What foods have Fructans?
Good question. Fructans can be found mainly in breads, cereals, and starches, and to a lesser degree in fruits and vegetables.
Below are a list of high-fructan foods:
| Grains and Starches Regular white or whole wheat bread Dark rye bread Pumpernickel bread Barley flakes Wheat bran Regular wheat-based pasta Wheat, rye, or barley-based breakfast cereals Wheat, rye, or barley-based crackers Cous cous Gnocchi Semolina Fruit Dates Dried figs, pineapple, and mango Persimmon Grapefruit Vegetables Artichokes Beets Garlic Green onion bulbs Leek bulbs Onion Other Marinades or sauces containing garlic or onion Garlic salt or powder Onion powder |
So, Gluten?
Not exactly. Fructans are the breakdown products of carbohydrates and sugars, whereas gluten is actually a protein. It is a bit confusing when you notice that a lot of the foods high in fructans also contain gluten. Often, since the two go hand-in-hand and are found together in a lot of the same grain products, gluten is labelled as the culprit. However, it is not our focus in the low-FODMAP elimination diet. When you work with an IBS Dietitian, GI doctor or General Practitioner, it is best practice to eliminate the possibility of Celiac Disease or gluten-intolerance prior to receiving an IBS diagnosis.
Just avoid all of those Carbs?
No need! The low-FODMAP elimination diet is all about portions. Large portions of the high-fructan foods = more fructans. Sometimes, small portions of regular grains and starches fall into the low-FODMAP range.
Here are some low-FODMAP serving examples:
- 1 slice regular white or whole wheat bread
- 1 slice spelt or oat sourdough bread
- 1/2 cup cooked regular pasta
- 1/2 Tbsp wheat bran
- 1/4 cup grapefruit
- 1/2 persimmon
- 2 thin slices of beets
Unfortunately, there are no low-FODMAP servings of some grains, onions, or garlic.
Alternatives, Please.
You got it! Below is a list of low-FODMAP fructan alternatives.
| Grains and Starches Gluten-free bread, pasta, crackers, breakfast cereals, and baked goods Oats Quinoa Quinoa flakes Popcorn Rice Rice noodles Rice cakes Potatoes Vegetables Garlic-infused oil Pickled onions (2 onions) Green onion tops/scallions Garlic/regular chives Leek leaves Asafoetida powder |
Because of all the abundant gluten-free products on the market, that isn’t the hardest part of eliminating Fructans from the diet. You may find that getting flavour into your recipes is more of a challenge. One tip for this is to purchase a garlic-infused oil or make your own! The Fructans are found in the actual clove of garlic, not in the essence and flavour. Two other ways to impart garlic flavour into your dishes are to use garlic chives, or to sauté crushed garlic cloves in a neutral oil (i.e. canola, vegetable, avocado) on the stovetop and then to remove the cloves before adding the rest of your ingredients. You can do the same with onions or shallots!
Even though there are still ways to get the flavour you want into your recipes, what about the texture? Onions provide a unique texture to a dish, and it can be tricky to find a suitable alternative. Some options, are:
- Pickled onions (2 onions)
- Green onion tips
- Fennel bulb (1/2 cup)
- Bok choy stem (1 cup)
- Leek leaves
- Chives
We will be going through each of the FODMAPs in detail and then get to the ins-and-outs of FODMAP elimination. Stay tuned!
- 10 Ways to get Enough Fibre on the Low-FODMAP Diet
- Challenging FODMAP Reintroduction
- Phase 2: FODMAP Reintroduction
- The Low-FODMAP Diet Made Simple
- Phase 1: FODMAP Elimination
Let’s Jam on the ‘Gram!
Stay in Touch!
