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Health See other Health Articles Title: What Are Fructans? Signs of Fructan Intolerance & How to Overcome It What Are Fructans? Signs of Fructan Intolerance & How to Overcome It by Rachael Link, MS, RD Found in abundance throughout the food supply — both in natural food sources and added into processed foods — most of us get a hearty dose of fructans in our daily diets without even realizing it. Not only is fructan plentiful in grains and wheat products, but it’s also present in many types of fruits, vegetables and even beverages that you may be consuming on a daily basis. While most of us have no problem at all tolerating this sneaky source of inulin fiber, it has been known to wreak havoc on the digestive health of many. Some research has also found that it may be a hidden culprit of certain food intolerances and persistent gastrointestinal troubles. Plus, other studies suggest that many people who may think they have a sensitivity to gluten may actually have a fructan intolerance instead. If you suffer from constant bloating, gas or abdominal pain, cutting back on your fructan intake is something you may want to consider. Here’s what you need to know about this tricky type of carbohydrate and where it may be lurking in your diet. What Are Fructans? The official fructans definition is “a type of polymer of fructose molecules found in certain fruits.” Putting aside the scientific jargon, though, fructans are simply a type of carbohydrate made by a chain of fructose molecules strung together. Fructans can be found in many types of fruits and vegetables, such as onions, artichokes, garlic and ripe bananas, as well as several different kinds of cereal and grains. Food manufacturers also sometimes add fructans to foods to increase the fiber content of their products. Because humans don’t have the fructan digestive enzyme, fructans cannot be effectively digested in the small intestine like other nutrients. Instead, they are fermented by the beneficial bacteria in your gut. (1) There have been a number of health benefits associated with soluble sources of fiber like fructans. A high intake of fiber may help protect against conditions like coronary heart disease, high blood pressure, diabetes, obesity and even some gastrointestinal disorders. (2) Fiber can also help promote regularity and prevent constipation, plus support satiety and keep your appetite under control to aid in weight loss. (3, 4) Not only that, but it also helps improve the health of your gut microbiome, which is associated with everything from enhanced immunity to reduced inflammation. (5) However, despite the impressive array of health benefits attributed to fiber, certain types of fiber like fructans may have an adverse effect on health as well. In fact, although some people may tolerate fructan-frich foods just fine, they can trigger some serious gastrointestinal issues in others. Bloating, diarrhea, pain and constipation can be common symptoms of an intolerance to fructans. Note that fructan intolerance is not the same as fructose malabsorption or a fructose “allergy.” This is caused by a reaction to the units that make up fructans, which are a form of simple sugars known as fructose. Although they can cause similar symptoms, the main difference between fructan vs. fructose is that fructose is found primarily in fruits, fruit juices, agave nectar, honey, molasses, table sugar and high fructose corn syrup, while fructans are found in certain types of grains, vegetables and processed foods. It’s also important to remember that a sensitivity to fructans is not the same as small bacterial overgrowth, or SIBO. This is a condition characterized by an excessive amount of bacteria in the small intestine, which can cause issues like diarrhea and malabsorption if left untreated. With a fructan intolerance, the main problem isn’t your gut bacteria, but the way that your body handles fructans. Fructans vs. Gluten While fructans are a type of carbohydrate, gluten is actually type of protein found in many cereal grains and wheat products. For those with celiac disease or a sensitivity gluten, eating gluten can cause a slew of negative gluten intolerance symptoms, such as diarrhea, fatigue, gas and even bone loss. However, emerging new research has recently found that many gluten sensitivity symptoms may actually be caused by impaired fructans digestion instead. This is because fructans are also found in many gluten foods and can cause symptoms that are similar to those triggered by a gluten allergy. Gluten sensitivity, in particular, is a condition that is especially difficult to officially diagnose. Many people with a sensitivity to gluten find that they feel better when cutting out gluten-containing foods from their diets, but it’s unclear if this may be due to the elimination of gluten or a reduced intake of other ingredients, such as fructans. Interestingly, a recent 2018 study published in the journal Gastroenterology looked at 59 people without celiac disease who were following a gluten-free diet. They were randomly assigned to receive a bar containing either gluten, fructans or a placebo for seven days before switching groups. At the end of the study, they actually found that consuming fructans resulted in more symptoms of irritable bowel syndrome, such as gas, bloating, abdominal pain and bowel changes, than gluten, indicating that cutting back on fructans may be the key to gastrointestinal relief for those with a gluten sensitivity. (6) Signs of Fructan Intolerance Conditions like fructan and fructose intolerance are relatively common, but they can be difficult to recognize and manage. Breath tests are the most common tool used for diagnosis, which work by measuring the production of gases produced following the consumption of a small amount of fructans. Properly identifying your symptoms can also aid in diagnosis. An intolerance to fructans can cause many symptoms, which may include: Gas If you suffer from these symptoms, reducing your intake of fructans. Trying out a fructan elimination diet can also help determine if you may have a sensitivity to foods high in fructans. Poster Comment: I work with a girl who belches out loud and even under her breath. She claims it is Gluten intolerance. But after reading this article I would say she is wrong. She also has a bad attitude, but that is another story entirely. Post Comment Private Reply Ignore Thread Top • Page Up • Full Thread • Page Down • Bottom/Latest
#1. To: BTP Holdings (#0)
That's unfortunate. Hope somebody moves her. So food is bad for us -- how long have we seen this coming ;-) _____________________________________________________________ USA! USA! USA! Bringing you democracy, or else! there were strains of VD that were incurable, and they were first found in the Philippines and then transmitted to the Korean working girls via US military. The 'incurables' we were told were first taken back to a military hospital in the Philippines to quietly die. – 4um
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