I have written a lot about gluten as this is one of my many personal health issues. The better I understand it, the better I can manage it. On the OVitaminPro.com website, you can type blog gluten in the search field to access some of these articles. I try to make them as short and simple as possible so you can find actionable steps.

Side note: we had to change blog platforms and not all of my gluten blogs survived. I hope to track these down and get them uploaded.

Fructans, Not Gluten is the Problem?

One topic that I see popping up from time to time is the notion that people really don’t have gluten problems but fructan issues.

First, we can test in the lab for several types of gluten-related antibodies and we can test genetics for celiac disease. So the notion that gluten problems aren’t a thing is very misleading.

That doesn’t rule out problems with fructans, however. So let’s take a deeper look.

If all of this is new or you could use a refresher,let’s cover (uncover?) some basics.

What is gluten?

Gluten is a storage protein in many grasses like wheat, barley and rye. Other grasses like oats, corn, rice, sorghum and more also contain gluten but generally in smaller quantities and with enough molecular differences that they might be tolerated even if you react badly to wheat, rye and barley. You can check the links below for a couple of these articles.

Gluten Sensitivity Quick Facts

Celiac Vs Non Celiac Gluten Sensitivity

What are Fructans?

Fructans are complex carbohydrates that are not easily digested and then when broken down by gut microbes produce gas and other GI symptoms. You might see the term FODMAP which stands for Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols. Fructans are part of the Oligosaccharides group that stimulate that reaction in the large intestines that you might notice as a GI disturbance.

To be more specific, fructans are found in: watermelon, grapefruit, nectarines, persimmons, plums pomegranate, ripe bananas, dates, prunes, raisins, onions, shallots, leeks, asparagus, artichoke, beets, Brussels sprouts, savoy cabbage, fennel and snow peas as well as wheat, rye and barley.

Some estimate that at least 10-15% of the global population has some level of irritable bowel syndrome (IBS). The figure may be higher as often people don’t report their symptoms to a medical professional and therefore don’t make it in the statistics.

Some researchers estimate that at least three of four with IBS have problems with fructans and other FODMAP foods.

How to Diagnose Fructan Problems

We have no definitive fructan diagnosis protocol as you might find with type of gluten sensitivity. You might have to diagnose yourself.

If you are on a strict gluten-free diet and have trouble with any of these foods, you probably have some fructan problems as well as gluten issues.

High FODMAP, Gluten-Free Foods

Fruits: Cranberry, dried currant, Medjool dates, dried fig, grapefruit, pomegranate, ripe banana

Vegetables: Artichoke, asparagus, raw beet, Brussels sprouts, fennel, garlic, white parts of leek, all onion, pea, pumpkin, savoy cabbage, white parts of scallion, shallot

Grains: Amaranth, chickpea flour & products, soy flour & products

Other: Almonds & almond butter, most beans, cashews, lentils, oats or oat bran in large portions, pistachios, silken tofu

These foods will be on your watch list, that is, you will have to keep track of your IBS symptoms when you eat any of these foods.

I know this is a lot but you have read this far so you have shown some motivation to “help in your own rescue”.

Is a “Cure” Imminent?

I often say that I personally, am waiting for the cure that is, some treatment that will allow me to eat whatever sounds good at the moment with the ability to process like a 16-year-old, that is with few or no consequences. No cure is on the horizon so I follow a gluten-free diet and watch for other offending foods as I learn about them from experience.

Some celiac disease basics

2024