When gluten consumption causes bloating, nausea, cramps, or fatigue, but you don’t have celiac disease, you may be one of the 18 million Americans dealing with non-celiac gluten sensitivity. However, a recent study suggests that a food compound called fructan, not gluten, could be causing gut issues.
Researchers at the University of Oslo in Norway and Monash University in Australia gave 59 self-diagnosed gluten-sensitive participants different types of muesli bars containing gluten, fructan, or neither. They discovered that participants only reported gastrointestinal problems after eating fructan-containing bars, not gluten-containing bars.
What is fructan and why does it cause gut issues?
Fructan is a carbohydrate found in wheat, rye, and barley—the same sources as gluten. Fructan is a type of FODMAP (Fermentable Oligo-Di-Monosaccharides and Polyols), and FODMAPs are known to be difficult to digest, contributing to gut disorders such as irritable bowel syndrome (IBS). As a result, many people with IBS follow a low-FODMAP diet to reduce the intake of these hard-to-digest carbohydrates.
Is fructan causing your gut issues?
To determine whether fructan is the cause of your bowel issues, there are two main methods to consider:
- Breath test: Breath tests are among the few ways to test for FODMAP intolerance. By measuring the amount of hydrogen in your breath, these tests can determine if undigested carbohydrates like FODMAPs are causing your body to produce more hydrogen. While there is limited research on the reliability of these tests, it may be worth discussing with your doctor.
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Observation: Another way to test for intolerance is by monitoring your body’s reaction to foods containing fructan (but not gluten). Here is a list of fructan-rich foods to consider testing:
- Onions
- Shallots
- Garlic
- Cabbage
- Broccoli
- Pistachio
- Artichoke
- Chicory root
- Asparagus
- Persimmon
- Nectarine
- Watermelon
- Cashew
- Lentils
If you experience negative reactions to fructan-rich foods that do not contain gluten, it is likely that fructan is causing your symptoms, and adjusting your diet accordingly may help alleviate your gut issues.
Adopting a low-fructan diet that works for you
If you have a fructan sensitivity, there is no need to entirely eliminate it from your diet. The key is to find the level of fructan consumption that does not cause a negative reaction and adopt a low-fructose diet accordingly. By adjusting your eating habits to a manageable level of fructan, your gut can begin to feel better.
