High Fructan Foods

(Not Suitable)

Moderate Fructan Foods

(Suitable  to amounts given in ())

Low Fructan Foods

(All Others)


Nectarines, persimmon, tamarillo, watermelon, white peaches

Pomegranite (seeds from half small) rambutan (3 whole)

All others


Artichokes (globe and jerusalem) garlic, leeks, onions (yellow and red and white) onion powder, scallions (white part) shallots

Asparagus (3 spears) beet (half medium) brocoli (half cup) brussels sprouts (half cup), butternut squash (quarter cup) savoy cabbage (1 Cup) fennel half cup) green peas (one third cup) snow peas (10 pods) sweet corn (half a cob)

Alfalfa, sprouts, avocados, bamboo shoots, bean sprouts, bok choy, bell peppers, carrots, cauliflower, celery, chinese cabbage, chives, cucumber, eggplant, endive, ginger, green beans, lettuce, mushrooms, olives, parsnips, potatoes, pumpkin, swiss chard, spinach, scallions (green Part only) squash (all summer and winter except for butternut squash) rutabaga, sweet potatoes, taro, tomatoes, turnips, watercress, yams, zucchini

Cereals, grains and starches

Wheat based products, bread, breakfast cereal, pasta, couscous, noodles, crackers, and cookies in large amounts, barley based products in large amounts

Arrowroot, buckwheat, cornmeal, cornstarch, millet, oats, popcorn, potatoes, quinoa, rice, sorghum, tapioca


Chickpeas and lentils cooked from dry beans, other beans (e.g. black beans, red kidney, borlotti beans, navy beans, soybeans, black-eyed peas)

Well-rinsed canned chick peas (up to quarter cup) well-rinsed canned red or brown lentils (up uo quarter cup)

Tempeh, tofu


Pistachios, cashews

Almonds (up to 10) hazelnuts (up to 10) one handful of all, other nuts and seeds. 2 tablespoons of nut and seed butters


Chicory-based coffee substitutes

Regular tea and coffee, many herbal teas and infusions

Fiber Supplements

Wheat bran, inulin (used in some processor foods, e.g. ‘fiberenriched’ products) fructo-oligosaccharides, often drnks designed as nutritional supplements

Chia seeds, flaxseeds, oat bran, psyllium, bran

FODMAP Food List - Fructans

Fructans are the F in the FODMAP diet and here we show the foods listed in the Low FODMAP Diet by Sue Shepard and Dr Peter Gibson. '

A fructan is a polymer of fructose molecules. Fructans with a short chain length are known as fructooligosaccharides, whereas longer chain fructans are termed inulins. Fructans occur in foods such as agave, artichokes, asparagus, leeks, garlic, onions (including spring onions), yacon, jícama, and wheat.

To buy the ‘Low FODMAP Diet’ by Dr Sue Shepard and Dr Peter Gibson, please see links below:

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