What foods are low in fructans? A Guide to Managing Your Diet

November 11, 2025 •

4 min read

For individuals with Irritable Bowel Syndrome (IBS) and other functional gut disorders, fructans are a common trigger, causing uncomfortable symptoms like bloating, gas, and pain. Learning what foods are low in fructans is a key step towards improving digestive comfort and managing symptoms effectively.

Quick Summary

A diet low in fructans can help manage digestive symptoms for those with sensitivities. This guide provides comprehensive lists of low-fructan foods across all major food groups, from fruits and vegetables to grains and proteins. It also explains what fructans are and offers practical tips for creating a balanced diet.

Key Points

Fructans Trigger IBS: Undigested fructans ferment in the large intestine, causing gas, bloating, and pain for sensitive individuals, including those with IBS.
Garlic and Onions are High: The most common dietary sources of fructans are wheat, onions, and garlic, but they can be replaced with alternatives like garlic-infused oil and chive greens.
Many Grains are Safe: While wheat, rye, and barley are high in fructans, grains like rice, oats, quinoa, and buckwheat are low in fructans and excellent alternatives.
Check for Hidden Fructans: Fructan-containing ingredients such as inulin and chicory root are often added to processed foods as a fiber supplement, so always read labels carefully.
Portion Control is Key: Even low-fructan foods can cause symptoms in large quantities, so it is important to be mindful of serving sizes.
Low-FODMAP Diet is a Tool: Following a low-FODMAP diet is a common approach to managing fructan sensitivity, but it should be done under a professional's guidance for best results.
Many Fruits and Veggies are Low-Fructan: A variety of nutritious fruits (e.g., berries, citrus) and vegetables (e.g., carrots, potatoes) are naturally low in fructans.

Understanding Fructan Sensitivity

Fructans are a type of carbohydrate, specifically an oligosaccharide, that consists of chains of fructose molecules. Unlike other carbohydrates, the human body lacks the necessary enzymes to break down these fructan chains in the small intestine. As a result, fructans pass undigested into the large intestine, where they are fermented by gut bacteria. This fermentation process produces gas, and the osmotic effect of these molecules draws water into the bowel.

For many people, particularly those with a sensitive gut or conditions like Irritable Bowel Syndrome (IBS), this process can lead to significant discomfort, including bloating, abdominal pain, excessive gas, and altered bowel movements.

Fructans are part of a larger group of fermentable carbohydrates known as FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). The low-FODMAP diet, which involves a temporary elimination of high-FODMAP foods, is a standard approach to identifying which specific carbohydrates trigger symptoms.

Low-Fructan Foods: A Comprehensive List

Building a diet around foods with low fructan content requires careful attention to ingredients. Here is a guide to many delicious and nutrient-rich options you can enjoy.

Fruits

Blueberries
Cantaloupe (Rockmelon)
Clementines
Grapes
Grapefruit
Kiwi
Lemons and limes
Mandarin oranges
Pineapple
Raspberries
Strawberries
Unripe or firm bananas

Vegetables

Bamboo shoots
Bell peppers (capsicum)
Bok choy
Carrots
Chives (green tops only)
Cucumbers
Eggplant
Green beans
Kale
Lettuce
Olives
Parsnips
Potatoes (white and sweet)
Radishes
Spinach
Tomatoes
Turnips
Zucchini (courgette)

Grains and Starches

Rice (all varieties, including white, brown, and basmati)
Oats
Quinoa
Buckwheat
Cornmeal, corn tortillas, and popcorn (without high-fructose corn syrup)
Sourdough bread made with traditional wheat flour (the fermentation process reduces fructan content)
Gluten-free breads, crackers, and pasta (always check labels for added fructans like inulin)

Proteins

Beef
Chicken
Fish and seafood
Eggs
Tofu
Plain, unprocessed meats

Dairy & Alternatives

Hard cheeses (like cheddar, swiss, and parmesan)
Lactose-free milk and yogurt
Almond milk
Rice milk

Nuts and Seeds

Almonds (in limited portions)
Macadamia nuts
Peanuts and natural peanut butter
Pine nuts
Pumpkin seeds
Walnuts

Low vs. High Fructan Foods: A Comparison


Food Category	Low Fructan Options	High Fructan Foods to Limit/Avoid
Vegetables	Carrots, Bell Peppers, Spinach, Potatoes, Zucchini	Onions, Garlic, Leeks, Shallots, Artichoke, Asparagus
Fruits	Unripe Bananas, Strawberries, Oranges, Grapes, Kiwi	Ripe Bananas, Watermelon, Grapefruit, Nectarines, Dates, Raisins
Grains	Rice, Oats, Quinoa, Buckwheat, Sourdough Bread	Wheat, Rye, Barley, Couscous, Most Processed Breads
Proteins	Plain Meats, Fish, Eggs, Tofu	Processed meats with high-fructan marinades or additives
Nuts	Macadamia nuts, Peanuts, Walnuts	Cashews, Pistachios
Additives	N/A	Inulin, Chicory Root, Fructo-oligosaccharides (FOS)

Building a Fructan-Friendly Diet

Transitioning to a diet that minimizes fructans can be a significant change, but with the right strategy, it is manageable and can be delicious. Here are some practical tips to help you adapt:

Flavor without Onion and Garlic: Since onion and garlic are major fructan sources, find alternatives. Use the green tops of spring onions or chives for a mild onion flavor. For a more robust taste, infuse oil with garlic cloves; the fructans are water-soluble and won't be in the oil. Fresh herbs like basil, oregano, parsley, and rosemary are also excellent options.
Read Labels Carefully: Fructans, especially in the form of inulin or chicory root, are often added to processed foods like snack bars, yogurts, and protein powders to increase fiber content. Always check the ingredients list for these names, as well as terms like "fructo-oligosaccharides (FOS)" or simply "fiber" if the source is not specified.
Mind Your Portions: Even with low-fructan foods, portion control is important. Fructan content can vary within a food type based on its ripeness (e.g., bananas) or processing. For instance, while sourdough bread is lower in fructans, it's still best consumed in moderation.
Experiment with Recipes: Many traditional recipes can be adapted to be low in fructans. For example, use a garlic-infused oil base for stir-fries and pasta sauces instead of fresh garlic. Try a quinoa tabbouleh with scallion tops or roasted carrots with cumin for flavorful side dishes.
Consider Professional Guidance: The low-FODMAP diet is complex and should ideally be undertaken with the guidance of a dietitian. A professional can help you navigate the elimination and reintroduction phases to identify your specific triggers and tolerances without unnecessarily restricting your diet long-term.
Use Trustworthy Resources: For the most accurate and up-to-date information on fructan content in foods, reputable sources like the Monash University FODMAP app are invaluable.

Conclusion

Knowing what foods are low in fructans empowers individuals with digestive sensitivities to make informed dietary choices and effectively manage uncomfortable symptoms. By understanding the science behind fructan intolerance and opting for low-fructan alternatives like rice, most common fruits, and a wide array of vegetables, a delicious and nutritionally balanced diet is easily achievable. While it requires attention to detail, especially regarding hidden additives, adopting a fructan-friendly approach can significantly improve your quality of life without sacrificing flavor or nutrition. Remember that sensitivity levels are individual, and working with a healthcare professional can help you personalize your diet for optimal results.

This article provides general information. Consult with a qualified healthcare professional or dietitian for personalized advice.

Frequently Asked Questions

Fructans are a type of carbohydrate (oligosaccharide) that the human body cannot properly digest in the small intestine due to a lack of necessary enzymes. They pass into the large intestine where they are fermented by bacteria, producing gas and causing symptoms like bloating and pain for people with sensitivities like IBS.

Not necessarily. While wheat contains both gluten (a protein) and fructans (a carbohydrate), many gluten-free products may still contain high-fructan ingredients. It is essential to read the label for additives like inulin or chicory root.

You can use the green parts of scallions or chives for an onion-like taste, or use garlic-infused oil, as the fructans are water-soluble and do not leach into the oil. Fresh herbs like basil, parsley, and rosemary are also excellent choices.

Fructans are a chain of fructose molecules and are a type of oligosaccharide. Fructose is a simple sugar (monosaccharide). Fructan sensitivity is a different condition than fructose malabsorption, although both are part of the FODMAP group.

Yes, reputable resources like the Monash University FODMAP Diet app are highly recommended for providing up-to-date and reliable information on the fructan content of a wide variety of foods.

Tolerance to fructans is highly individual. While a low-FODMAP diet involves strict elimination, many people can tolerate small amounts of higher-fructan foods, especially if they are part of a balanced meal. It is crucial to determine your personal tolerance levels through a structured reintroduction phase.

Try eggs scrambled with chives and spinach, or oatmeal made with lactose-free milk topped with strawberries and blueberries. Sourdough toast with natural peanut butter is another good option.

Yes, look out for ingredients like inulin and chicory root, which are often added to products to boost fiber. Also be cautious of marinades, sauces, and spice blends that may contain garlic or onion powder.