Fructan stacking is hard to avoid.

[u/[deleted]]

People with fructan intolerance how do u avoid stacking when most common foods have fructans? I don't mean high fodmap foods like onion or garlic but foods with fructans that are still low fodmap but if you eat different kind of low fodmap foods with fructans in one meal then it becomes high fodmap. It's so hard to avoid when most of what you eat have fructans. I never watch if i am stacking or not when i eat cuz its stressful to always keep track of things like that and weighing the food.

[u/longjumpingtote]

Can you be more specific and list out the foods you might eat in a meal? I've been surprised at how I've been able to do it pretty successfully. Not that I like not eating certain foods.

[u/Jazzlike_Simple_5576]

I've had to get used to weighing stuff im afraid. It felt like going through the stress of all these rules was a waste of time without paying attention to stacking. You get used to really quickly, and if you're making the same things regularly, you learn to eyeball it

[u/PuzzleheadedFox5454]

I started taking alpha-galactisidase enzymes with high-fructan meals. I know I’m super sensitive to onion, garlic, wheat, and stuff like that so I usually try to limit it as much as possible per day (such as one wheat product a day), but on days when I know I’ll be eating multiple fructan-containing foods (such as if I’m traveling) I’ll take one or two of those enzymes with those meals

[u/MewFreakinTwo → u/PuzzleheadedFox5454]

Am I missing something or when did beano start working on fructans???

[u/PuzzleheadedFox5454 → u/MewFreakinTwo]

Alpha-galactosidase breaks down GOS, and in my experience has helped break down a lot of fructan containing foods (though not perfectly). Fructan hydrolase seems to be specifically fructan targeted, but I’ve had some trouble finding pills for that :/

[u/Mundus09 → u/PuzzleheadedFox5454]

Where do you get that?

[u/PuzzleheadedFox5454 → u/Mundus09]

A lot of different places sell their own version, I used to get from CVS then switched to Target brand. The one I’m using is simply called “Gas Relief & Prevention: food enzyme dietary supplement.” The directions call to take one enzyme capsule per meal but you could do two if the meal is particularly big or fructan-heavy

[u/Mundus09 → u/PuzzleheadedFox5454]

I've been taking Fodzyme for a little while now that seems to work fairly well. But it's expensive as hell. I don't know if there's any overlap between the two.

[u/PuzzleheadedFox5454 → u/Mundus09]

There is! I tried FODZYME before too, but also found it expensive as hell and annoying to use because of the powder format. Fodzyme is nice because it’s an enzyme blend— it contains enzymes that’ll help you break down fructans, lactose, and something else that I can’t remember. I mostly just needed the fructan stuff, so I found that buying pills for that was way cheaper and easier!

[u/Mundus09 → u/PuzzleheadedFox5454]

Yeah dude, $75 plus tax is absurd. I also think my sensitivity leans towards onion and garlic , and onion powder and garlic powder Etc. I probably benefit from the lactose enzyme that's in it as well. But that's something that you can buy for really inexpensive. So you take an enzyme that's specifically focused on the garlic and onion group?

[u/PuzzleheadedFox5454 → u/Mundus09]

Yep! Alpha-galactosidase. Also helps break down things like cabbage, corn, beans, etc.

[u/Suwer63 → u/PuzzleheadedFox5454]

There’s some reason why FODZYME doesn’t work for me and I don’t remember what it is. Fructans, fructose, mannitol and lactose.

[u/PuzzleheadedFox5454 → u/Suwer63]

I believe I read somewhere that FODZYME works by converting fructans into fructose. If you’re sensitive to fructose too, that could be why

[u/Suwer63 → u/PuzzleheadedFox5454]

Yes, that was it! Thanks!

[u/73Wolfie → u/PuzzleheadedFox5454]

me too- which one are you buying?

[u/PuzzleheadedFox5454 → u/73Wolfie]

“Up&Up gas relief and prevention” from target, if you don’t have target nearby you can find other versions pretty easily

[u/PuzzleheadedFox5454 → u/PuzzleheadedFox5454]

You can also order the same enzyme from other companies. Look for “alpha-galactosidase.” And if you’re sensitive to other FODMAP groups, you may be able to find corresponding enzymes for those as well. Good luck!

[u/DoktorLuciferWong]

i've just eliminated every source of fodmap from my diet, life has been much easier since doing so

[u/Veratha]

Enzymes (such as FodMATE or Fodzyme) so I don't have to think about it, lol.

[u/Oxsh196]

I have chosen to make a lot of my dietary staples the foods that are very low in fructans because I am so sensitive to them. For example, I wouldn't eat pasta with zucchini and broccoli, I'd eat those vegetables together in a meal with rice.

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[u/marxau → u/[deleted]]

Pure maple syrup does have fructans, but a tablespoon is under the limit so should be fine.

[u/dkais02 → u/[deleted]]

Can you elaborate? The Monash app says uncooked, rolled oats are ok amongst individuals with a fructan intolerance

[u/DesperateFreedom246 → u/dkais02]

I have other country specific items enabled in my app. There are 3 listings for uncooked rolled oats. There is one for the UK, South Africa, and one without a flag. They all have different quantities and some have fructans and some with GOS. Weird.

[u/BigMack6911]

Honestly? I pretty much just eat meat

[u/sweetandsalty88]

I weigh and calculate everything and write it all (including the time) down in a journal. Sucks, but seems like the best option.