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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Low FODMAP

• Almond Butter About 1 tablespoon (20g) Low
• Baked Beans About 2 teaspoons (15g) Low
• Banana About 1 medium (95g) Low
• Banana Chips About 15 chips (30g) Low
• Beetroot About 1 small (75g) Low
• Black Tea About 240mL Low
• Blue Cheese About 8 slices (40g) Low
• Bread Crumbs About ⅓ cup (25g) Low
• Brown Rice Pasta About 1 cup (150g) Low
• Brussels Sprout About 4 medium (75g) Low
• Buckwheat Noodles (soba) About ⅓ cup (90g) Low
• Butter Bean (canned) About 3 tablespoons (55g) Low
• Butternut Pumpkin About ⅓ cup (65g) Low
• Butternut Squash About ⅓ cup (65g) Low
• Cabbage About ¾ cup (75g) Low
• Cantaloupe About ¾ cup (120g) Low
• Caraway About 2 tablespoons (30g) Low
• Cauliflower About ¾ cup (75g) Low
• Chamomile Tea About ⅓ cup (70mL) Low
• Chia Seeds About 2 tablespoons (30g) Low
• Chickpea (canned) About ⅓ cup (80g) Low
• Chili Pepper About 2 medium (30g) Low
• Chinese Broccoli About 1 cup (75g) Low
• Chocolate (dark) About 5 squares (25g) Low
• Chocolate Chip Biscuit About 8g Low
• Cinnamon About 1 teaspoon (2g) Low
• Cocoa Nib About 1 teaspoon (3g) Low
• Cocoa Powder About 1 tablespoon (8g) Low
• Coconut About ¾ cup (80g) Low
• Coconut Aminos About 1 teaspoon (5mL) Low
• Coconut Cheese (vegan) About 2 slices (40g) Low
• Coconut Sugar About 1 teaspoon (5g) Low
• Coffee (decaffeinated) About 1 heaped teaspoon (4g) Low
• Corn About ½ cup (75g) Low
• Corn Thins About 1 cake (10g) Low
• Corn Thins (flavoured) About 1 cake (10g) Low
• Corn Tortilla About 2 tortillas (40g) Low
• Cornstarch About ⅓ cup (100g) Low
• Crackers (wheat) About 4 crackers (35g) Low
• Cranberries About ½ cup (50g) Low
• Cranberry Juice About 1 shot (30mL) Low
• Curry Leaf About 1 cup (8g) Low
• Daikon About ⅓ cup (75g) Low
• Dried Cranberry About 2 tablespoons (20g) Low
• Dried Date About 5 dates (30g) Low
• Edamame About ½ cup (75g) Low
• Fennel About 1 cup sliced (75g) Low
• Fenugreek About 1 teaspoon (2g) Low
• Flaxseed Oil About 1 tablespoon (20mL) Low
• Ginger Ale About ¾ cup (195mL) Low
• Green Pepper About ¼ medium (75g) Low
• Hemp Drink About 1 cup (250mL) Low
• Hemp Milk About 1 cup (250mL) Low
• Horseradish About 1 tablespoon (20g) Low
• Iceberg Lettuce About 1½ cups (75g) Low
• Jicama About ⅓ cup (75g) Low
• Juniper Berry About ¼ teaspoon (1g) Low
• Kiwi About 2 small (150g) Low
• Lemon Juice About 1 tablespoon (20mL) Low
• Lemongrass About 1 x 10 cm stalk (50g) Low
• Lentil (canned) About ⅓ cup (65g) Low
• Lettuce About 1½ cups (75g) Low
• Lime Juice About 1 tablespoon (20g) Low
• LSA Mix About 20g Low
• Macadamia Nuts About 15 nuts (30g) Low
• Maple Syrup About 1 tablespoon (20mL) Low
• Marshmallows About 4 pieces (25g) Low
• Matcha About 1 teaspoon (2g) Low
• Miso About ¾ tablespoon (10g) Low
• Napa Cabbage About 1 cup (75g) Low
• Natto About 2½ tablespoons (40g) Low
• Oat Flour About ¾ cup (100g) Low
• Oolong Tea About ¼ cup (70mL) Low
• Orange Peel About 5g Low
• Passionfruit About 2 medium (45g) Low
• Pecans About 15 nut halves (30g) Low
• Pickled Cucumber About 3 pieces (75g) Low
• Pickles About 3 pieces (75g) Low
• Pine Nuts About 2 teaspoons (8g) Low
• Pineapple About 1 cup (140g) Low
• Pineapple (canned) About 95g Low
• Pomegranate About ¼ cup (40g) Low
• Pomelo About 250g Low
• Poppy Seeds About 3 tablespoons (30g) Low
• Puff Pastry About 45g Low
• Puffed Rice Cereal About ½ cup (15g) Low
• Pumpkin About ⅓ cup (75g) Low
• Pumpkin Puree (canned) About ⅓ cup (75g) Low
• Pumpkin Seeds About 3 tablespoons (30g) Low
• Red Cabbage About ¾ cup (75g) Low
• Red Chilli About 2 medium (30g) Low
• Rice Cakes About 4 cakes (30g) Low
• Rice Cakes (flavoured) About 1 cake (15g) Low
• Rice Paper Wrapper About 5 papers (50g) Low
• Rice Syrup About 1 tablespoon (30g) Low
• Ricotta About 2 tablespoons (40g) Low
• Rooibos Tea About 1 cup (250mL) Low
• Salsa About 1 tablespoon (20g) Low
• Savoy Cabbage About ¾ cup (75g) Low
• Seaweed About 2 sheets (5g) Low
• Sesame Seeds About 3 tablespoons (30g) Low
• Shortbread About 1 biscuit (15g) Low
• Snow Pea About 23 pods (75g) Low
• Sourdough Bread About 2 slices (110g) Low
• Soy Cheese About 2 slices (40g) Low
• Spaghetti Squash About ½ cup (75g) Low
• Spelt Bread About 1 slice (35g) Low
• Spelt Bread (100%) About 1 slice (35g) Low
• Spelt Sourdough Bread About 2 slices (50g) Low
• Spinach About 1½ cups (75g) Low
• Sugar Snap Pea About 25 pods (75g) Low
• Sunflower Seeds About 1 tablespoon (15g) Low
• Sweet Chili Sauce About 1 tablespoon (20mL) Low
• Sweet Corn About ½ cup (75g) Low
• Sweet Potato About ⅓ cup (75g) Low
• Tamarind About 4 medium (8g) Low
• Taro About ⅓ cup (75g) Low
• Tiger Nuts About 15 nuts (30g) Low
• Tofu (fresh) About 1 cup (170g) Low
• Tomato Paste About 1 tablespoon (20g) Low
• Tomato Salsa About 1 tablespoon (20g) Low
• Tortilla Chips About 1 cup (30g) Low
• Vanilla Extract About 1 teaspoon (5mL) Low
• Vanilla Sugar About 1 teaspoon (5g) Low
• Water Chestnut About ⅓ cup (75g) Low
• Wheat Gluten About ¼ cup (30g) Low
• White Tea About 1 cup (250mL) Low
• Wholemeal Bread About 1 slice (30g) Low
• Wild Rice About 1 cup (140g) Low
• Yam About ⅓ cup (75g) Low
• Yeast (baking) About 1 teaspoon (7g) Low
• Zucchini About 65g Low

Moderate FODMAP

• Apricot About 65g Moderate
• Beer (alcohol-free) Small serving Moderate
• Bratwurst About 2 sausages (175g) Moderate
• Carob About 1 tablespoon (8g) Moderate
• Cashew Milk Small serving Moderate
• Corn Cake About 1 cake (10g) Moderate
• Corn Flakes About 25g Moderate
• Filo Dough About 35g Moderate
• Fish Stick Small serving Moderate
• Granola Bar About 15g Moderate
• Guinness Small serving Moderate
• Hot Sauce Small serving Moderate
• Jackfruit Small serving Moderate
• Ketchup About 20mL Moderate
• Lotus Root About 70g Moderate
• Luncheon Meat Small serving Moderate
• Malt Beer Small serving Moderate
• Mixed Grain Cereal About 25g Moderate
• Mulberry Small serving Moderate
• Naan About 90g Moderate
• Okra About 7 pods (70g) Moderate
• Passion Fruit Juice Small serving Moderate
• Pesto About ½ tablespoon (10g) Moderate
• Rice Milk About 210mL Moderate
• Rose Hip Small serving Moderate
• Sponge Cake Small serving Moderate
• Sun-Dried Tomato Small serving Moderate
• Veal (breaded) Small serving Moderate
• Wheat Beer Small serving Moderate
• Winter Squash Small serving Moderate

High FODMAP

• Acorn Squash About ⅓ cup (55g) High
• Adzuki Bean About 1 tablespoon (20g) High
• All-Bran Cereal About 1½ tablespoons (7g) High
• Apple Pie Small serving High
• Apple Strudel Any typical portion High
• Artichoke About 15g High
• Bagel Small serving High
• Baguette Small serving High
• Baklava Any typical portion High
• Banana (ripe) About ⅓ medium (35g) High
• Barley About 1½ tablespoons (30g) High
• Barley Flakes About 2 tablespoons (15g) High
• Beef Stock Any typical portion High
• Black Bean About 2 tablespoons (40g) High
• Bolognese Sauce Small serving High
• Borlotti Bean (canned) About 1 tablespoon (25g) High
• Bread Small serving High
• Bread Dumpling Small serving High
• Bread Roll Small serving High
• Brioche Small serving High
• Bulgur About 45g High
• Button Mushroom About 1½ small (7g) High
• Cashew About 2 nuts (3g) High
• Cashew Cheese (vegan) Small serving High
• Chai Latte ¾ cup (180mL) High
• Chicken Stock Any typical portion High
• Chickpea About 1½ tablespoons (30g) High
• Chickpea (boiled) About 1½ tablespoons (30g) High
• Chickpea Flour About 10g High
• Coconut Flour Serving (100g) High
• Coconut Water About ⅓ cup (105mL) High
• Cola About ½ cup (140mL) High
• Couscous About ⅓ cup (65g) High
• Cream Cake Small serving High
• Croissant Small serving High
• Currants About 1¼ tablespoons (15g) High
• Curry Small serving High
• Curry Paste Small serving High
• Dandelion Root Tea About ⅔ cup (175mL) High
• Danish Pastry Small serving High
• Dark Rye Bread 2 slices (86g) High
• Date Syrup Small serving High
• Dough Sheet Small serving High
• Doughnut Small serving High
• Dried Apple 8 rings (30g) High
• Dried Apricot About 3g High
• Dried Fig 1 piece (30g) High
• Fish Stock Any typical portion High
• Flat Bread Small serving High
• Focaccia Small serving High
• French Toast Small serving High
• Fried Onion Any typical portion High
• Fruit-Filled Biscuit 2 biscuits (28g) High
• Fruitcake Small serving High
• Garlic 1 clove (3g) High
• Garlic Powder 1 teaspoon (2g) High
• Gingerbread About 1 slice (15g) High
• Globe Artichoke About 15g High
• Gluten-Free Muesli About 1⅔ tablespoons (15g) High
• Gnocchi 1 cup (200g) High
• Graham Bread Small serving High
• Gravy Small serving High
• Green Lentil (boiled) About 2 tablespoons (30g) High
• Green Split Pea About 2½ teaspoons (10g) High
• Ground Meat (vegan) About 40g High
• Haricot Bean (boiled) About 1 tablespoon (20g) High
• Honey About ½ teaspoon (4g) High
• Honeydew About ½ cup (90g) High
• Honeydew Melon About ½ cup (90g) High
• Inulin 1 teaspoon (3g) High
• Jerusalem Artichoke 1½ medium (75g) High
• Jujube About 7 dates (65g) High
• Kamut Small serving High
• Kidney Bean About 1 tablespoon (15g) High
• Kombucha About ¾ cup (190mL) High
• Leek 1 leek (83g) High
• Lemonade About ¾ cup (185mL) High
• Lentil About 2 tablespoons (30g) High
• Lentil Pasta About 35g High
• Lima Bean About 20g High
• Lima Bean (boiled) About 20g High
• Longan About 3 medium (30g) High
• Mixed Beans (canned) About 1½ tablespoons (30g) High
• Molasses About 1 teaspoon (7mL) High
• Muesli About 20g High
• Muesli Bar 1 bar (32g) High
• Muffin Small serving High
• Multigrain Bread About 20g High
• Multigrain Bread (gluten-free) About 20g High
• Mushroom About 1½ small (7g) High
• Navy Bean About 1 tablespoon (20g) High
• Nougat Small serving High
• Oat Milk About ⅓ cup (100mL) High
• Onion About 1 small ring (10g) High
• Onion Powder 2 teaspoons (2g) High
• Overripe Banana About ⅓ medium (35g) High
• Pasta Small serving High
• Pasta (egg) Small serving High
• Pea About ⅓ cup (55g) High
• Persimmon About 60g High
• Pinto Bean About 1⅔ tablespoons (25g) High
• Pistachios About 7 nuts (5g) High
• Plum About 5g High
• Pretzel (soft) Small serving High
• Prunes 4 pieces (30g) High
• Puffed Wheat Small serving High
• Pumpernickel About 20g High
• Rambutan About 3½ medium (55g) High
• Ravioli Small serving High
• Red Kidney Bean (boiled) About 1 tablespoon (15g) High
• Red Lentil (boiled) About ¼ cup (50g) High
• Relish About 1 tablespoon (20g) High
• Rye Small serving High
• Rye Bread 2 slices (86g) High
• Rye Crispbread 2 biscuits (20g) High
• Rye Flakes Small serving High
• Rye Flour Serving (100g) High
• Rye Sourdough Bread 2 slices (50g) High
• Semolina About ½ cup (85g) High
• Shallot 2 medium (75g) High
• Smoothie Small serving High
• Soy Yogurt About 2 tablespoons (40g) High
• Soya Bean (boiled) About 1⅓ tablespoons (25g) High
• Soybean Small serving High
• Spaghetti Small serving High
• Spelt Flakes About 2½ tablespoons (15g) High
• Spelt Flour Serving (100g) High
• Spelt Pasta About ½ cup (75g) High
• Spinach Pasta Small serving High
• Split Pea About 2½ teaspoons (10g) High
• Split Pea (boiled) About 2½ teaspoons (10g) High
• Spring Onion Any typical portion High
• Spring Onion (white part) About ⅓ cup (30g) High
• Sultana About 2 teaspoons (7g) High
• Sweet Lupin Flour Serving (100g) High
• Teriyaki Sauce Small serving High
• Textured Soy Protein About 2g High
• Tiramisu Small serving High
• Toast Small serving High
• Tofu (silken) About 2 tablespoons (40g) High
• Tomato Sauce About 65mL High
• Tortellini Small serving High
• Tzatziki 1 tablespoon (20g) High
• Vegetable Stock Small serving High
• Waffle Small serving High
• Watermelon About 1 tablespoon (20g) High
• Wheat Small serving High
• Wheat Biscuit Cereal About 10g High
• Wheat Bran About ½ tablespoon (5g) High
• Wheat Bran Flakes Small serving High
• Wheat Flakes Small serving High
• Wheat Flour Serving (100g) High
• Wheat Germ About 4g High
• Wheat Pasta 1 cup (148g) High
• Wheat-Free Muesli About 20g High
• White Bread About 1 slice (25g) High
• Whole Wheat Bread About 1 slice (30g) High
• Whole Wheat Pasta Small serving High
• Wholegrain Bread About 30g High

Last updated October 17, 2026. Informational only, not medical advice.