• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Good For You Gluten Free

Information about living with celiac disease, gluten sensitivities, and the gluten-free diet

  • View GoodForYouGlutenFree’s profile on Facebook
  • View g4uglutenfree’s profile on Twitter
  • View goodforyouglutenfree’s profile on Instagram
  • View goodforyouGF’s profile on Pinterest
  • View goodforyouglutenfree’s profile on YouTube
  • Home
  • About
    • About Good For You Gluten Free
    • Events
    • FAQs
    • Team
  • Subscribe
  • Giveaways
  • Recipes
  • Articles
  • Celiac Disease
  • Eating Out
  • Shop
  • Resources
    • My Book
    • Recommended Celiac Nutritionists & Practitioners
    • Safe Dining Card
    • Quick Start Guide
    • Ultimate Guide to Eating Out Gluten Free
  • Contact
Home » Healthy Living » Could Your Gluten Intolerance Really Be a Fructan Intolerance?

Could Your Gluten Intolerance Really Be a Fructan Intolerance?

Last Updated June 22, 2022. Published November 30, 2017 Good For You Gluten Free

Sharing is caring!

429 shares
  • Share
  • Email
Could Your Gluten Intolerance Really Be a Fructan Intolerance?

There is a lot of chatter today about FODMAPS and fructans, and many people are now wondering if they have a fructan intolerance vs. gluten intolerance. In this post, I define a fructan intolerance as well as discuss why gluten intolerance and fructan intolerance often become confused, and how you can figure out exactly what is ailing you most. Please read my disclaimers.

Many people with self-diagnosed gluten sensitivity might actually have a fructan intolerance instead according to new research published in Gastroenterology in October 2017.

Researchers found, in a randomized, double-blind, placebo-controlled crossover study of individuals with self-reported non-celiac gluten sensitivity, that fructans induced bloating and other gastrointestinal symptoms as measured by the gastrointestinal symptom rating scale.

What are Fructans?

Before we get more into the details of the study, let’s discuss fructans first.

A fructan is a carbohydrate found in wheat and some vegetables. Fructans are oligo- or polysaccharides that include short chains of fructose units. (Fructans comprise the “O” in FODMAPs, which stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.)

What you need to know is that humans lack the digestive enzymes needed to break down oligo- or polysaccharides, so humans only absorb 5 – 15 percent of the fructans they consume and the rest is carted off to the colon to be naturally fermented, and which can lead to gas and other digestive woes in some people.

What Foods Contain Fructans?

Fructans are most commonly found in products containing or made from wheat, such as breads, pasta and couscous.

They are also found in certain vegetables such as onions, shallots, scallions, garlic, Brussels sprouts, cabbage, broccoli, pistachio, artichoke, inulin (extracted from the chicory root). Fructans are also found in barley.

High fructan foods to avoid include:

Breads/Grains:

  • Barley
  • Rye
  • Wheat
  • Spelt

Vegetables:

  • Artichokes
  • Brussel sprouts
  • Cabbage
  • Fennel
  • Garlic
  • Onions (including shallots and leeks)
  • Peas

Fruits:

  • Grapefruit
  • Nectarines
  • Bananas
  • Watermelon
  • Peaches

Nuts/Seeds:

  • Almonds
  • Cashews
  • Pistachios

Legumes:

  • Chickpeas (dried)
  • Lentils (dried)
  • Beans (dried)
  • Soybeans

Other:

  • Some Coffees and Teas

(List sourced from Dr. Axe)

What Did Researchers Find?

Researchers at Oslo University Hospital in Norway conducted a double-blind crossover challenge for 59 individuals on a self-instituted gluten-free diet. Researchers ruled out and excluded participants with celiac disease.

Participants were randomly assigned to groups placed on a seven-day diet containing one of the following ingredients:

  1. Gluten (5.7 g)
  2. Fructans (2.1 g)
  3. Placebo

Participants waited seven days after their first eating challenge, and then crossed over into another group until they completed all three challenges (gluten, fructan, and placebo). Their symptoms were measured using the gastrointestinal symptom rating scale used for measuring irritable bowel syndrome.

Researchers found a significant difference in how each challenge affected each participant. Here’s what they found: 

  • 13 participants experienced the highest score of gastrointestinal symptoms after consuming gluten
  • 24 participants had the highest score after consuming fructans
  • 22 participants had the highest score after consuming the placebo

Moreover, researchers found that there was no difference in scores on the gastrointestinal symptom rating scale between the gluten and placebo groups.

This study suggests that fructans, more so than gluten, were more likely to induce symptoms. It suggests that those without a diagnosed gluten sensitivity may find relief from their symptoms by avoiding all fructans vs. only gluten. 

Related Reading: Gluten Sensitivity vs. Celiac Disease

Should a Fructan Intolerance be Treated with a Gluten-Free Diet?

While fructans and gluten co-exist in many foods, a better protocol for someone with a fructan intolerance might be to avoid fructan, not gluten.

That said, many gluten-free grains are okay for those following a FODMAP diet and who are avoiding fructans, so that is why the gluten-free diet can offer relief to someone with a fructan intolerance.

Remember, if you’re switching from a gluten-free diet to a low-FODMAP diet, you would still need to avoid gluten-containing grains, such as wheat, rye, and barley, which are high-FODMAP foods.

However, you might be able to enjoy something like sourdough bread because the long fermentation process removes much of the fructan, making it a low-FODMAP food.

Related Reading: Is Sourdough Bread Gluten-Free?

Also, small amounts of unprocessed or processed wheat bran are okay on a fructan elimination diet (it is NOT okay if on a gluten-free diet), and a low fructan diet can include consumption of up to one-half cup of wheat or gluten-free pasta.

Please note that if you have celiac disease or diagnosed gluten sensitivity, you should continue to eat 100 percent gluten free.

If you are unsure if you suffer from gluten sensitivity or fructan intolerance, or perhaps both, please consult your doctor or nutrition coach to not only get tested but also to properly transition your diet.

See the full study here.

Filed Under: Celiac Disease, Gluten Free Information, Gluten Sensitive, Healthy Living Leave a Comment

Reader Interactions

Leave a Comment Cancel reply

Primary Sidebar

Welcome to Good For You Gluten Free

Hi, I'm Jenny Levine Finke and am passionate about the gluten-free lifestyle. I'm a certified integrative nutrition coach and self-taught expert on [most] gluten-free things. I have celiac disease and know the struggles you're going through first-hand. This is why I've dedicated this blog to serving the celiac and gluten sensitive communities with important information, product and restaurant reviews, and simple recipes I hope you'll love. Read More…

Check Out My NEW Book!

Dear Gluten Book Cover

Download My Safe Dining Card

Free download - gluten-free safe dining card
Logos of publications that Good For You Gluten Free has been featured in

My Trending Blog Posts

  • List of Gluten Free Cereals - Tested for Hidden Gluten
    List of Gluten Free Cereals - Tested for Hidden Gluten
  • Can You Use Almond Flour in Place of Regular Flour?
    Can You Use Almond Flour in Place of Regular Flour?
  • Crap, I Was Glutened! How Long Does It Take Gluten to Get Out of Your System?
    Crap, I Was Glutened! How Long Does It Take Gluten to Get Out of Your System?
  • 5-Ingredient Gluten-Free Bagel Recipe
    5-Ingredient Gluten-Free Bagel Recipe
  • Which Girl Scout Cookies are Gluten Free? Nima Tested
    Which Girl Scout Cookies are Gluten Free? Nima Tested
  • 75+ of the Best Gluten-Free Snacks
    75+ of the Best Gluten-Free Snacks
  • Decoding Jersey Mike's Gluten-Free Menu
    Decoding Jersey Mike's Gluten-Free Menu
  • Does Subway Have Gluten-Free Bread?
    Does Subway Have Gluten-Free Bread?
  • My Daily Apple Cider Vinegar Shot Challenge
    My Daily Apple Cider Vinegar Shot Challenge
  • Easy Gluten-Free Bread Recipe Using 1:1 Gluten-Free Flour
    Easy Gluten-Free Bread Recipe Using 1:1 Gluten-Free Flour

Graduate of the:

Certified Integrative Nutrition Health Coach Badge

Before Footer

You may not reproduce or publish any content on Good For You Gluten Free without written consent.

Copyright © 2023 Good For You Gluten Free. All Rights Reserved.

  • Home
  • About
    • About Good For You Gluten Free
    • Events
    • FAQs
    • Team
  • Subscribe
  • Giveaways
  • Recipes
  • Articles
  • Celiac Disease
  • Eating Out
  • Shop
  • Resources
    • My Book
    • Recommended Celiac Nutritionists & Practitioners
    • Safe Dining Card
    • Quick Start Guide
    • Ultimate Guide to Eating Out Gluten Free
  • Contact
  • Blog
  • Disclosures & Disclaimers
  • Privacy Policy
  • Terms of Use
  • Contact Us