broad beans
Legumes/Pulses
Is broad beans high in fructans?
Is broad beans high or low in fructans? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
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Sensitivity notes
Why fructans food checker matters
Fructans are chains of fructose molecules found in wheat, onions, garlic, and many other foods. They're a type of FODMAP that can cause digestive symptoms in sensitive individuals because they're not well absorbed in the small intestine.
- Garlic-infused oil is low-FODMAP since fructans don't dissolve in oil
- Green parts of leeks and scallions are lower in fructans
- Sourdough bread may be better tolerated than regular wheat bread
- Spelt and ancient grains still contain fructans despite marketing claims
- Portion size matters - small amounts may be tolerable
Sensitivities
What broad beans contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where broad beans fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about broad beans
Broad beans are the fresh podded bean of British and Mediterranean cooking, the ones you pod from the fuzzy jacket and often double-pod again to slip off the grey skin. Culinary care aside, they are one of the highest-FODMAP legumes there is: top-of-scale for total FODMAPs, high in fructans and highest for galacto-oligosaccharides (GOS). That double load of two fermentable fibres is why even a small serving of fresh broad beans can bloat a sensitive gut.
Watch for
- Highest galacto-oligosaccharides (GOS) rating and high in fructans, two FODMAPs at once, so broad beans are among the gassiest legumes for a sensitive gut
- Top-of-scale for total FODMAPs; portion size matters and there is little tolerated serving for IBS
- Moderately high in lectins, so broad beans should be cooked well rather than eaten raw
- Poor for SIBO management given the combined fructan and GOS fermentation
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Fructans Guide
Everything you need to know about fructans sensitivity and smart food choices.
Fructans are chains of fructose molecules found in wheat, onions, garlic, and many other foods. They're a type of FODMAP that can cause digestive symptoms in sensitive individuals because they're not well absorbed in the small intestine.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Fructans sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in fructans and may trigger symptoms:
View full list
If you're sensitive to Fructans, consider these strategies:
- 1Garlic-infused oil is low-FODMAP since fructans don't dissolve in oil
- 2Green parts of leeks and scallions are lower in fructans
- 3Sourdough bread may be better tolerated than regular wheat bread
- 4Spelt and ancient grains still contain fructans despite marketing claims
- 5Portion size matters - small amounts may be tolerable
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
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Get the AppFAQ
Is broad beans high in Fructans?
Fructans: higher signal - consider smaller servings or swaps.
Can I still eat broad beans if I'm sensitive to Fructans?
Best to avoid or test carefully with a small amount.
What else should I check?
Check FODMAPs, GOS, and AIP next for a fuller picture.