Fructans Foods

Fructans are chains of fructose units. Human digestion has no enzyme that breaks them down, so they travel intact to the large intestine and ferment there. They are the single most common FODMAP in a Western diet, which is why wheat, onion and garlic account for so many reactions. Fructans are also the subgroup most often confused with gluten, because the foods that carry them are largely the same.

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Moderate FODMAP

• Banana 1 medium (118g) Moderate
• Beetroot ½ cup sliced (75g) Moderate
• Cabbage 1 cup (94g) Moderate
• Carob Small serving Moderate
• Corn Flakes 1 cup (30g) Moderate
• Honeydew Melon 1 cup (150g) Moderate
• Hot Sauce Small serving Moderate
• Ketchup Small serving Moderate
• Miso Small serving Moderate
• Multigrain Bread 2 slices (68g) Moderate
• Multigrain Bread (gluten-free) Small serving Moderate
• Okra 1 cup (75g) Moderate
• Parsnip 1 cup (124g) Moderate
• Rye Bread 1 slice (42g) Moderate
• Sweet Potato 1 cup (140g) Moderate
• White Bread 2 slices (49g) Moderate
• Wholegrain Bread 2 slices (52g) Moderate

High FODMAP

• All-Bran Cereal ½ cup (32.5g) High
• Artichoke Small serving High
• Asparagus 4 spears (60g) High
• Bolognese Sauce Small serving High
• Bread Small serving High
• Broccoli 1 cup (94g) High
• Brussels Sprout 1 cup (164g) High
• Cashew Cheese (vegan) Small serving High
• Chickpea Small serving High
• Couscous 1 cup (154g) High
• Croissant Small serving High
• Curry Small serving High
• Curry Paste Small serving High
• Dark Rye Bread 1 slice (42g) High
• Date Syrup Small serving High
• Dried Apricot ½ cup (67g) High
• Fennel 1 cup sliced (75g) High
• Fruit-Filled Biscuit 1 biscuit (13.6g) High
• Garlic 1 clove (3g) High
• Globe Artichoke ½ artichoke (75g) High
• Gluten-Free Muesli ½ cup (55g) High
• Gnocchi 1 cup (199g) High
• Gravy Small serving High
• Inulin Any typical portion High
• Jerusalem Artichoke ½ cup sliced (75g) High
• Leek 1 leek (83g) High
• Mixed Grain Cereal 1 cup (30g) High
• Muesli ½ cup (55g) High
• Muesli Bar 1 bar (32g) High
• Muffin Small serving High
• Nectarine 1 fruit (151g) High
• Onion ½ medium (75g) High
• Peach 1 fruit (145g) High
• Pesto Small serving High
• Pistachios Small serving High
• Red Kidney Bean (boiled) ½ cup (95g) High
• Rye Small serving High
• Rye Crispbread 2 biscuits (20g) High
• Rye Sourdough Bread 2 slices (50g) High
• Shallot 1 medium (30g) High
• Smoothie Small serving High
• Soybean Small serving High
• Split Pea (boiled) ½ cup (90g) High
• Spring Onion Any typical portion High
• Spring Onion (white part) 2 bulbs (20g) High
• Teriyaki Sauce Small serving High
• Toast Small serving High
• Tomato Salsa Small serving High
• Vegetable Stock Small serving High
• Waffle Small serving High
• Watermelon 1 cup (150g) High
• Wheat Small serving High
• Wheat Biscuit Cereal 2 biscuits (30g) High
• Wheat Germ Small serving High
• Wheat Pasta 1 cup (148g) High
• Wheat-Free Muesli ½ cup (55g) High
• Whole Wheat Bread Small serving High

Last reviewed September 22, 2026. Informational only, not medical advice.