In the world of dietary intolerances and sensitivities, FODMAP (fermentable carbohydrate) intolerance is increasingly becoming known as a leading cause for IBS and dietary discomfort. Fructans in particular are a very widespread source of FODMAPs found in various foods, especially prevalent in wheat, garlic, and onion. For many people, consuming foods high in fructans leads to uncomfortable symptoms and digestive distress. At DietScope our experienced IBS Researchers and AfN qualified Nutritionists can help explain the intricacies of fructan intolerance, its symptoms, causes, and explore strategies for managing it effectively.

What are Fructans?

Fructans are a type of soluble fiber composed of chains of fructose molecules. They are naturally present in numerous plant foods and serve as a source of energy for plants. In the human digestive system, fructans are fermented by bacteria in the colon, which can produce gas and cause bloating and severe IBS symptoms in individuals who are intolerant. Due to their presence in wheat those intolerant may find some relief from gluten-free foods (as gluten is also found in wheat), however this often does not eliminate the problem; due to the other remaining sources of fructans in the diet and incorrect assumption that gluten is the source of the issue.

Fructan intolerance can manifest with a variety of gastrointestinal symptoms, including:

1. Bloating: One of the most common symptoms, bloating occurs due to the fermentation of fructans in the gut, leading to the production of gas.

2. Abdominal Pain: Individuals with fructan intolerance may experience abdominal discomfort or pain, which can range from mild to severe.

3. Gas and Flatulence: Excessive gas production is a typical consequence of fructan fermentation in the colon, leading to flatulence.

4. Diarrhea or Constipation: Some individuals may experience changes in bowel habits, such as diarrhea or constipation, as a result of fructan intolerance.

5. Nausea and Indigestion: Eating foods high in fructans may trigger feelings of nausea or indigestion in sensitive individuals.

Causes of Fructan Intolerance

Fructan intolerance is believed to result from the body's inability to properly digest and absorb fructans. Several factors may contribute to the development of fructan intolerance, including:

1. Imbalance in Gut Microbiota: Disruptions in the balance of gut bacteria can affect the fermentation of fructans in the colon, leading to symptoms of intolerance.

2. Underlying Digestive Disorders: Conditions such as or small intestinal bacterial overgrowth (SIBO) may predispose individuals to fructan intolerance. Breath devices can help to diagnose other such conditions in most cases.

Managing Fructan Intolerance

1. Identify Trigger Foods: A breath test device such as FoodMarble can help pinpoint which foods exacerbate symptoms, allowing individuals to make informed dietary choices.

2. Limit Fructan Consumption: Avoiding or reducing intake of foods high in fructans, such as wheat, onions, garlic, and certain fruits and vegetables, can alleviate symptoms.

3. Consider Low-FODMAP Diet: The low-FODMAP diet, which restricts fermentable carbohydrates including fructans can pinpoint the specific problem foods. Trusted information with a food diary & symptom tracker available from Monash University.

4. Digestive Enzyme Supplements: Many individuals benefit dramatically from taking digestive enzyme supplements such as FODzyme, which contains enzymes that help break down fructans in the gut before they can become symptomatic.