Fructans are also known as GOS and are best avoided.
They cannot be digested or absorbed.
High & Low Fructan Foods
|High Fructan Content||Alternative
Lower Fructan Content
|Fruits||Custard Apples, Persimmon, Rambutan, Watermelon
|All fruits except those in High Fructan list|
|Vegetables||Artichokes, asparagus, beetroot, brussels sprouts, cabbage, chicory, dandelion leaves, fennel, garlic, leeks, okra, onions (brown, red, white, onion powder), peas, radicchio, spring onions (white part).||Alfalfa,avocado,bamboo shoots, bean shoots, bok choy, broccoli, capsicum, carrots, cauliflower, celery, chives, choy sum, cucumber, eggplant, endives, ginger, green beans, lettuce, marrow, mushrooms, olives, parsnips, potatoes, pumpkin, silver beet, snow peas, spinach, spring onions(green part only), squash, swedes, sweet potatoes, taro, tomatoes, turnips, yam, zucchini.|
|Grains, Cereals, etc
||Wheat based products: bread, pasta, couscous, cracker and biscuits. Rye based Products: Bread, dry biscuits.
||Amaranth, arrowroot, barley, buckwheat, corn (maize), millet, oats, potato, quinoa, rice, sorghum, tapioca.|
|Legumes||Chickpeas, lentils, all legume beans.