High-fructan foods: the complete list, and why bread is on it

Of the five FODMAP groups, fructans are the one that catches most people out. They are in bread, in onion, in garlic, and in a long list of foods nobody thinks of as risky, which is why a low FODMAP diet so often starts to work only once the fructans come out.

Below is every food our database grades for fructans, and a plain explanation of what they are and how to test them.

What fructans are

A fructan is a chain of fructose molecules with a glucose on the end. Inulin and fructo-oligosaccharides, the FOS you see on a supplement label, are both fructans.

The human gut has no enzyme that breaks those chains apart.¹ Nothing is wrong with you; nobody has one. So fructans travel the length of the small intestine untouched and arrive in the colon whole, where your gut bacteria ferment them. That fermentation produces gas, which stretches the bowel wall, and the stretching is what a sensitive gut registers as bloating, cramping and urgency.

Two consequences follow from that. Fructans affect everyone the same way chemically, and only some people feel it, which is the difference between a gut that tolerates distension and one that does not. And fructans are genuinely good for most people, because the bacteria they feed are the ones you want.

Wheat is the biggest single source

Wheat is the biggest single source of fructans in a Western diet, because of how much bread, pasta and cereal most people eat in a day. A single slice carries only a small amount.

That is also why some people who feel better without wheat do not have coeliac disease or a gluten problem at all. They have a fructan problem, and the bread was carrying both.² A gluten-free loaf usually helps in that case, which is often read as proof of gluten sensitivity when the fructans left the room at the same time.

Sourdough is the useful exception. A long ferment lets the bacteria eat much of the fructan before you do, so a properly fermented sourdough is often tolerated when ordinary bread is not.³

The high-fructan foods

These are the ones most people recognise.

garlic

onion

wheat

flour tortilla

brussels sprouts

asparagus

whole grain bread

scallions

angel hair pasta

artichoke heart

spaghetti

leek

tortellini

broad beans

salsa

fennel bulb

shallot

jerusalem artichoke

rye

gravy

dandelion greens

burdock root

carob pods

ranch dressing

The complete list

Every food our database grades for fructans, highest first. Wheat, onion, garlic and the sauces built on them dominate.

Worth avoiding78 foods

Worth avoiding

Food	Notes
Angel hair pasta	Wheat pasta—contains gluten and fructans (high FODMAP). Gluten‑free versions can be low FODMAP depending on ingredients.
Artichoke	Artichoke is a thistle vegetable. A tender heart surrounded by edible leaves.
Artichoke heart	Globe artichoke is high in FODMAP fructans; even small serves can trigger IBS in sensitive people. Packed with prebiotic fibre (inulin).
Asparagus	Asparagus is a spring vegetable stalk. A tender green spear with grassy flavor.
Barbecue sauce	Brands vary; many contain onion/garlic (fructans) and HFCS. Some Monash-certified low FODMAP BBQ sauces exist—check labels for onion/garlic and wheat.
Barley	Barley is an ancient cereal grain. A chewy nutty grain for soups and beer.
Barley groats	Contains gluten (avoid in coeliac). Barley is high in fructans (FODMAP). Whole-grain barley is otherwise nutritious when tolerated.
Black bean sauce	Often contains fermented black soybeans, soy sauce (wheat) and garlic—problematic for gluten/FODMAP. Look for gluten-free recipes or certified low FODMAP brands.
Borlotti beans	High in GOS/fructans; generally high FODMAP even canned. Fibre‑rich but portion‑limited for IBS.
Broad beans	High FODMAP (GOS/fructans). Also avoid in G6PD deficiency (favism risk).
Brussels sprouts	Brussels sprouts are small cabbage-like vegetables. A nutty cruciferous vegetable on stalks.
Bulgur wheat	Cracked par‑boiled wheat → contains gluten; high in fructans (FODMAP) in standard serves.
Burdock root	Gobo/burdock root is high in fructans; small amounts may be tolerated but typical serves are high FODMAP.
Caesar dressing	Classic Caesar uses anchovy, egg yolk, Parmesan and garlic (fructans) → not vegan/vegetarian and often high FODMAP. Fish, egg & milk are major allergens.
Carob pods	Carob powder is high in fructans at modest serves; limit quantity.
Cashew nuts	High FODMAP (GOS/fructans). Also among higher‑nickel nuts; limit if nickel‑sensitive.
Chili garlic sauce	Contains garlic → fructans. Choose garlic‑free chili sauces or use garlic‑infused oil if needed.
Chimichurri	Parsley‑garlic herb sauce; typical recipes include raw garlic → fructans. Use garlic‑infused oil to lower FODMAPs.
Couscous	Semolina wheat granules; contains gluten and fructans. Some apps show only small 'amber' serves; generally avoid during elimination.
Cracked wheat	Cracked wheat/bulgur: contains gluten and is high in fructans; avoid on elimination. Gluten‑free alternatives: quinoa, rice, buckwheat.
Dandelion greens	Bitter leafy greens; often listed as high FODMAP (fructans). Use sparingly on elimination.
Durum wheat	High‑fructan wheat; contains gluten. Limit during low‑FODMAP elimination.
Emmer	Ancient wheat (often marketed as farro). High in fructans and contains gluten.
Farina	Refined wheat cereal (semolina/cream of wheat). High fructans and contains gluten.
Farro	Usually emmer/spelt; contains gluten and is high in fructans—limit on elimination.
Fennel bulb	Fennel bulb is a crisp anise-flavored vegetable. A white bulb with licorice-like taste.
Fettuccine	Standard wheat pasta contains gluten and is high in fructans; gluten‑free versions differ.
Flour tortilla	Wheat-based. Contains gluten and fructans. Not low FODMAP.
Freekeh	Cracked green wheat (contains gluten). High in fructans. Not allowed on AIP or EoE 6-FED (wheat).
Garbanzo beans	Chickpeas. Canned/rinsed small serves can be low FODMAP; larger portions high in GOS/fructans. Not AIP (legume).
Garlic	Garlic is a fresh garlic bulb from the allium family. High in fructans. Common cooking aromatic used worldwide.
Garlic aioli	Emulsion of oil + egg + garlic. High fructans due to garlic; not vegan; avoided on AIP/6-FED (eggs).
Garlic powder	Very concentrated fructans. Often a trigger on low-FODMAP diets. Use garlic-infused oil instead.
Gravy	Traditional gravies often contain wheat flour and onion/garlic; packet mixes may add MSG/sulfites. Gluten-free low-FODMAP versions exist.
Harissa	Chili-garlic paste; often contains garlic → fructans. Choose garlic-free versions to lower FODMAPs.
Jerusalem artichoke	Very high in inulin (fructans) → strong FODMAP trigger for most people.
Kamut flour	Ancient wheat containing gluten; high in fructans—avoid for coeliac and low-FODMAP.
Korma paste	Often includes onion/garlic, nuts, dairy/yogurt; some brands add wheat—check labels.
Kvass	Traditional rye-bread ferment → gluten and likely higher fructans; varies by recipe.
Leek	Leek is a mild onion-family vegetable. A sweet subtle allium used in soups and sides.
Macaroni	Wheat pasta → gluten and high fructans at standard serves; choose GF pasta for low FODMAP/coeliac.
Malt syrup	Made from barley; often contains gluten. High in fructans → not low FODMAP. Sweeter than sugar; use rice malt syrup instead if low FODMAP.
Olive tapenade	Often includes garlic/capers/anchovy—FODMAP depends on recipe; garlic drives fructans.
Onion	Very high in fructans; avoid on elimination.
Orzo	Wheat pasta shape → gluten; high in fructans at regular serves.
Pearl barley	Contains gluten; barley is high in fructans—avoid for coeliac and during low‑FODMAP elimination.
Penne	Wheat pasta; high in fructans at standard serves. Gluten-free penne avoids gluten and reduces FODMAPs.
Pesto	Typically basil, garlic, pine nuts, Parmesan, and olive oil. Garlic drives FODMAPs; garlic-infused oil versions are friendlier.
Pickle relish	Usually diced pickles with sugar and often onion. Onion drives fructans; check labels if you’re avoiding garlic/onion or sulfites.
Pico de gallo	Fresh salsa with raw onion, tomato, cilantro, lime, and chili. Onion makes it high in fructans; tomatoes/chiles are nightshades.
Piri piri sauce	Chili, garlic, lemon, oil, and spices. Garlic drives fructans; hot chili can irritate IBS and GERD. Check labels for onion/added sugars.
Ranch dressing	Often contains buttermilk + garlic/onion powder; many brands are gluten-free but check labels.
Relish	Typically cucumbers + vinegar + sugar + onions/spices; onion/garlic drive FODMAP; preservatives vary by brand.
Rolled barley	Rolled barley is flattened barley grains. A quick-cooking barley for cereals and baking.
Rye	Rye is a cereal grain related to wheat. A hearty grain with distinctive tangy flavor.
Rye flour	Rye flour is ground rye grain. A dense flour used in breads like pumpernickel.
Salsa	Salsa is tomato-based Mexican sauce. A chunky or smooth condiment with chili peppers.
Satay sauce	Satay sauce is peanut-based dipping sauce. A creamy Southeast Asian condiment.
Scallions	Scallions are mild green onions. A fresh allium used raw and in cooking.
Semolina	Semolina is coarse durum wheat flour. A grainy flour used for pasta and couscous.
Shallot	Shallot is a mild onion variety. A delicate allium with subtle garlic notes.
Spaghetti	Wheat pasta; high in fructans at normal serves. Small ½-cup cooked portions can be tolerated for some on low-FODMAP.
Spelt flour	Ancient wheat—contains gluten and typically high FODMAP as flour. Sourdough spelt bread can be tolerated in limited serves due to fermentation.
Sriracha	Chili-garlic hot sauce with added sugar; commonly contains sulfite preservatives. High in fructans due to garlic; hot chilies can irritate some.
Sweet and sour sauce	Often includes onion/garlic, pineapple, ketchup; brands may add wheat (gluten) and preservatives—check labels.
Teriyaki sauce	Usually soy sauce (wheat), mirin/sugar, garlic/ginger; higher in glutamates and often contains wheat → gluten.
Tortellini	Wheat pasta + cheese/meat filling → gluten + lactose. Choose GF, lactose-free versions if needed.
Tzatziki	Classic tzatziki contains yoghurt (lactose) and garlic (fructans). Low-FODMAP versions use lactose-free yoghurt and garlic-infused oil.
Wheat	Wheat is a cereal grain and global staple. The most widely grown crop used for flour.
Wheat bran	Wheat bran is the outer layer of wheat kernels. A fiber-rich byproduct of flour milling.
Wheat flour	Contains gluten and wheat fructans; common trigger in IBS and coeliac disease.
Wheat germ	Wheat germ is the nutrient-rich wheat embryo. A nutritious part of wheat kernel.
Whole grain bread	Usually wheat-based → gluten + fructans. Gluten-free and sourdough options can be lower FODMAP in set serves.
Whole grain cereal	Varies by grain; many whole-grain cereals use wheat/bran (fructans). Choose GF options (oats, corn, rice, quinoa) and check portions.
Whole wheat bagel	Wheat flour = fructans + gluten. Portion sizes quickly exceed low-FODMAP thresholds.
Whole wheat flour	Whole wheat is high in fructans and contains gluten.
Whole wheat pasta	Wheat pasta contains fructans; very small cooked portions can be tolerated by some during elimination, but standard serves are high FODMAP.
Yam bean	Jicama is rich in inulin (a fructan); tends to be high FODMAP except in very small serves.

Moderate63 foods

Moderate

Food	Notes
Adzuki beans	Legume high in GOS—gas‑forming for many with IBS; soaking/pressure‑cooking helps a bit. Small serves may be tolerated after reintroduction.
Ale	Usually barley/malt based (contains gluten). Beer/ale are generally low FODMAP per serve but alcohol and carbonation can still trigger IBS; may contain histamine/biogenic amines.
Almond butter	Low FODMAP only in a small serve (see Monash app). Tree‑nut allergen; also naturally higher in oxalates.
Amaranth	Amaranth is an ancient grain-like seed. A protein-rich pseudocereal with earthy flavor.
Amaranth grain	Naturally gluten‑free pseudocereal. Fiber‑dense—introduce gradually if sensitive; cross‑contact with gluten can occur, so seek certified GF if needed.
Banana	Banana is a curved yellow tropical fruit. A sweet creamy fruit eaten fresh or cooked.
Barley malt	Sweet, malty extract from sprouted barley—contains gluten. Often used in cereals and breads; even small amounts can matter for coeliac unless labelled GF.
Beet	Beet is a deep red root vegetable. A sweet earthy root with edible greens.
Beet juice	Concentrated beetroot can push FODMAP load (mannitol/fructans) and oxalates higher than whole cooked beet servings.
Blue cheese dressing	Typically contains blue cheese + buttermilk/sour cream and often garlic/onion. FODMAP and lactose depend on brand; check labels.
Bread	Generic bread made from wheat flour. Contains gluten and moderate FODMAPs from wheat. The most common baked grain product.
Broccoli	Broccoli is a green cruciferous vegetable. A nutritious vegetable with tree-like florets.
Buffalo sauce	Typically hot sauce (often with garlic) + butter; contains dairy and nightshade chili; brand recipes vary.
Butter beans	Canned, well‑rinsed portions (~¼ cup) can be low FODMAP; larger serves high in GOS.
Cannellini beans	Legume high in GOS; canned & well‑rinsed small portions may be tolerated.
Chutney	Fruit + vinegar + spices; many include onion/garlic and lots of sugar—brand and portion dependent.
Cocktail sauce	Ketchup + horseradish + spices; many versions include garlic/onion or HFCS—portion and brand matter.
Fava beans	Dried broad beans are high in GOS; typical portions are high FODMAP.
Feijoa	Assuming this is feijoa (pineapple guava): typically high FODMAP at common serves (excess fructose).
Flageolet beans	Dried French beans; like other legumes they are high in GOS unless portioned very small/pressure‑cooked.
Flax milk	Varies by brand; often includes gums (gellan/guar) and added nutrients. Seed-based so not AIP. Check GF certification.
French dressing	Recipe/brand dependent; can include onion/garlic, tomato/paprika, thickeners, dairy and preservatives. Check labels.
Fruit nectar	Concentrated fruit purée + sugar; portions often high in fructose. Ingredients vary by fruit and brand.
Garam masala	Blend of spices (typically cumin, coriander, cardamom, cinnamon, cloves, pepper). Some blends add chili/garlic—check labels.
Gluten-free cereal	Breakfast cereal from rice corn or certified oats; varies widely so check for added sugar dried fruit and inulin.
Gochujang	Fermented Korean chili paste (rice or wheat, soy). Nightshade-heavy; often contains gluten and is high in histamine/tyramine.
Honey mustard	Often contains honey, vinegar, spices; some brands add wheat/dairy/garlic—check labels.
Horse gram	High in GOS like other legumes; soak/pressure-cook to reduce FODMAPs.
Horseradish sauce	Often mayo/cream-based with vinegar/sugar; many add onion/garlic—brand-dependent.
Hot sauce	Chili-based condiments often include garlic/onion; choose garlic-free brands if needed.
Hulled sesame seeds	Sesame seeds: low FODMAP in small serves (~2 Tbsp); higher in oxalates and nickel.
Hummus	Chickpeas + tahini + garlic. Canned/rinsed chickpeas and garlic-infused oil versions are gentler.
Kimchi	Fermented cabbage with garlic/chili; high in biogenic amines (histamine/tyramine). GF unless wheat flour added.
Lupin beans	Very high in GOS like other legumes; pickled/rinsed small serves may be better tolerated.
Mango chutney	Usually contains mango (excess fructose) plus onion/garlic and sugar. Brands vary—check labels; small serves may still trigger.
Mead	Fermented honey alcohol; residual fructose varies (dry vs sweet). Often contains sulfites; fermented → higher histamine/amines.
Muesli cereal	Varies by recipe: oats + nuts + dried fruit often drive fructans/GOS/polyols; choose GF oats and low-FODMAP fruit.
Mung beans	Like other legumes, high in GOS; small canned/soaked portions may be better tolerated. (Sprouts differ.)
Navy beans	High in GOS; canned and well-rinsed small portions are better tolerated.
Okra	Okra is a green pod vegetable. A mucilaginous vegetable used in gumbo and curries.
Oyster sauce	Concentrated oyster extract + sugar + soy/wheat (often). High umami; many brands contain wheat—check labels.
Pepper jelly	Sugary preserve with peppers; often high in excess fructose and may include apple/pear juice or HFCS. Check labels for onion/garlic.
Plum sauce	Sweet-sour condiment with plums (sorbitol), sugar, and often garlic/onion/soy sauce—commonly high in polyols and FODMAPs.
Poppy seed dressing	Sweet vinaigrette; often includes onion powder and sugar. Check for added onion/garlic and stabilizers if you’re FODMAP-sensitive.
Radicchio leaves	Chicory family; low-FODMAP at normal serves; larger portions may introduce some GOS.
Rapini	Not formally tested by Monash; small portions likely tolerated similar to other bitter greens.
Red beans	Legume; high GOS unless canned/rinsed. Legumes are also higher in nickel; start with small serves.
Red lentils	High GOS (and some fructans). Canned/rinsed or small serves reduce FODMAP load.
Romanesco	Romanesco is a fractal-patterned cruciferous vegetable. A mild vegetable between broccoli and cauliflower.
Sesame dressing	Sesame dressing is Asian sesame-based sauce. A nutty tangy salad dressing.
Sesame paste	Sesame paste is ground sesame seeds. A thick paste used in hummus and Asian sauces.
Smoothie	Highly variable; blending encourages larger fruit portions and FODMAP stacking. Use low-FODMAP fruits/milks and watch serve size.
Sourdough bread	Wheat sourdough. Fermentation reduces fructans but still contains gluten. Small serves may be tolerated.
Sweet corn	Low FODMAP at small serves (e.g., ~½ cob); larger portions bring up fructans. Rinse canned kernels.
Tahini	Sesame paste; low FODMAP in ~2 Tbsp serves. Higher in oxalates and nickel—watch portions.
Tartar sauce	Typically mayonnaise + pickles/capers + onion; some brands add dairy or wheat—check labels.
Veggie patty	Meat-free burger patty from beans soy or pea protein; check for egg or dairy binders and wheat gluten.
Veggie sausage	Meat-free sausage from soy or pea protein; no nitrites or animal fat; check for wheat gluten binder and added sulfites.
Vinaigrette	Often oil + vinegar + aromatics; watch for garlic/onion/honey. Choose garlic-infused oil; some vinegars contain sulfites.
White beans	High GOS; canned & well-rinsed small portions are better tolerated than boiled. Reintroduce cautiously.
Winged beans	Legume; likely high GOS. Soaking/cooking may lower FODMAPs but data limited—trial small amounts after reintro.
Yellow lentils	Dehulled lentils still contain GOS. Canned/rinsed small portions are often better tolerated than boiled.
Yellow split peas	High in GOS; small serves may be tolerated post-reintroduction.

How much is too much

Fructans stack within a meal and across a day. Half an onion in a sauce, two slices of bread with lunch and a handful of cashews at four o'clock can each be fine and still add up to a bad evening.

Cooking does not help much. Fructans are water-soluble but heat-stable, so frying garlic does not remove them; it moves some into the oil. Garlic-infused oil works for exactly that reason, and it is the standard way to keep the flavour on a low FODMAP diet.

How to test it on your own evidence

The standard approach is to remove the high-fructan foods for two to six weeks, then bring them back one group at a time.

Wheat, onion and garlic are the three worth testing separately, because they behave differently in practice. Onion and garlic hit in quantities most people consider trivial. Wheat depends far more on how much you ate. Take one, eat a normal portion, and note what happens over the next day or two before moving to the next.

Write down the days nothing happened as well. An elimination diet with no record of the good days cannot tell you anything, and reintroduction is where the answer shows up.

Check any food in seconds

The fructans checker grades any food in our database, and every food on this page links to its own page with the rest of what it carries.

Where Triggerbites fits in

This list comes straight from the food data inside Triggerbites, which grades every ingredient for fructans alongside the other FODMAP groups, allergens, histamine, additives and more.

You log your day in plain words, or say it out loud, and the app pulls out the ingredients, grades the fructan load and lines it up against your symptoms, including the ones that arrive a day later. On a diet with this many moving parts, your own record is what tells you which part mattered.

Log your day in 30 seconds

Text, voice or photo. Log as you go, or recap it all in the evening.

Your food, broken down

Meals become ingredients and sensitivity profiles: histamine, salicylates, FODMAPs, allergens, and even the additives on packaged food.

Everything in the same journal

Symptoms, supplements, sleep, stress, exercise and mood, beside what you ate.

See what repeats over time

Patterns between what you eat and how you feel, including delayed reactions that show up days later.

Triggerbites Features

• Log your day in 30 seconds: Text, voice or photo. Log as you go, or recap it all in the evening.
• Your food, broken down: Meals become ingredients and sensitivity profiles: histamine, salicylates, FODMAPs, allergens, and even the additives on packaged food.
• Everything in the same journal: Symptoms, supplements, sleep, stress, exercise and mood, beside what you ate.
• See what repeats over time: Patterns between what you eat and how you feel, including delayed reactions that show up days later.

Common questions

What foods are highest in fructans?

Wheat in all its forms, onion and garlic, and almost anything built on them such as sauces, dressings and stocks. Asparagus, brussels sprouts, artichoke and leek are the other common ones.

Is a fructan intolerance the same as gluten sensitivity?

No, though they are easy to confuse. Wheat carries both, so cutting bread removes both at once. Several studies of people who believed they were gluten sensitive found fructans explained the symptoms and gluten did not.

Does cooking remove fructans?

No. Fructans are heat-stable, so frying garlic does not destroy them. Some do move into the cooking oil, which is why garlic-infused oil is the standard way to keep the flavour on a low FODMAP diet.

Why is sourdough lower in fructans?

A long fermentation lets the bacteria in the starter consume much of the fructan before you eat it. A genuine slow-fermented sourdough is often tolerated when ordinary bread is not, though a quick supermarket loaf labelled sourdough may not be.

Are fructans bad for you?

For most people, the opposite. They feed the gut bacteria you want, which is why inulin is sold as a supplement. They cause trouble only in a gut that reacts badly to the gas that fermentation produces.

How long does a fructan reaction take?

Usually four to twelve hours, because the fructans have to reach the colon before anything happens. That delay is why people so often blame the wrong meal.

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