Every Food in Our Database That Contains Fructans

Where it turns up

• •Wheat, rye and barley in their ordinary forms: bread, pasta, couscous, breakfast cereal, crackers, pastry, barley malt in cereals, and the breadcrumb coating on anything fried. Long-fermented sourdough tests lower, because the starter breaks fructans down before the loaf is baked.
• •Onion and garlic in things that never look like vegetables: stock cubes, gravy granules, curry pastes, jarred sauces, marinades, flavoured crisps, and vague label wording like "seasoning" or "spice mix". Fructans dissolve into liquid, so lifting the onion out of a soup does not take the fructans with it - by then most of them have moved into the broth.
• •Chicory root and inulin added on purpose to high-fibre, low-sugar and "added fibre" products: protein and cereal bars, some yoghurts, low-carb breads, sugar-free ice cream, fibre powders. On labels it appears as inulin, chicory root fibre, oligofructose or FOS.
• •Hot drinks, which are easy to overlook: chamomile, fennel and dandelion infusions, and chicory "coffee".
• •The wider onion family and some everyday veg: leek, shallot, spring onion whites, savoy cabbage, beetroot, Brussels sprouts, Jerusalem artichoke.
• •Fruit, fresh and dried: nectarines, watermelon, persimmon, and dried dates and figs, where drying concentrates what was already there.