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High fructan foods
The 30 foods highest in fructans in our database, ranked by grams per 100 g. Useful for reintroduction and for spotting what causes problems.
Fructans (g/100 g) (30)
- Inulin / FOS / oligofructose94 g
- Chicory root (extract)60 g
- Garlic powder / granules43 g
- Garlic17 g
- Jerusalem artichoke12 g
- Onion powder / fried onion12 g
- Black garlic10 g
- Shallot8.9 g
- Leek (white part)7.1 g
- Spring onion (bulb)6.3 g
- Salsify5 g
- Fruit-filled biscuits (fig rolls…)4.6 g
- Rye crispbread (Ryvita type)4.6 g
- Wheat bran3.7 g
- Artichoke3 g
- Rye flour3 g
- Bran / high-fibre cereal (All-Bran type)2.5 g
- Cereal bar with dried fruit2.5 g
- Whole wheat cereal (Weetabix type)2.1 g
- Stock / bouillon (cube, powder)2 g
- Onion (brown, red, white)1.9 g
- Wheat biscuits / cakes / cookies1.8 g
- Wholemeal / whole wheat flour1.6 g
- Leek (whole)1.5 g
- Sun-dried tomato1.5 g
- Pesto1.5 g
- Curry paste, harissa, sriracha1.5 g
- Pretzels1.4 g
- Corn cakes / thins1.4 g
- Wheat pasta (dry)1.3 g
💡 The catch: in a meal, the FODMAPs of every food add up. Several green servings together can go over the cut-off. Find out why →
Your whole meal, added up
In a meal, the FODMAPs of every food add up: a green serving can tip the meal into orange. FODMAP Scanner scans your products in the shop and works out the FODMAPs of your whole meal.
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