Intolerance Checker
Oligosaccharides
Oligosaccharides: what it is, how it shows up, and which foods to be careful with.
What is it?
Oligosaccharides are a FODMAP subgroup: fructans (in wheat, onion, garlic, artichoke) and galacto-oligosaccharides / GOS (in legumes — lentils, chickpeas, beans). Humans lack the enzymes to digest them, so they reach the colon intact and are fermented by gut bacteria — producing gas, bloating and changes in stool. Soaking and cooking legumes thoroughly, and limiting onion/garlic in early reintroduction phases, can help.
Source: Monash University FODMAP research
Foods to avoid· 34
- Artichoke→
- Barley→
- Beans→
- Black beans→
- Bouillon cube→
- Cashew nut→
- Cassia gum→
- Chickpea→
- Garlic→
- Garlic powder→
- Garlic salt→
- Green asparagus→
- Hummus→
- Prebiotic fiber→
- Karaya gum→
- Konjac→
- Leek→
- Lentils→
- Licorice→
- Lupin flour→
- Onion→
- Onion powder→
- Pinto beans→
- Pistachio nuts→
- Red bean→
- Rye→
- Rye flour→
- Shallot→
- Soya bean→
- Soya flour→
- Sultana→
- Tragacanth→
- Watermelon→
- Wheat→
Eat in moderation· 34
- Acacia gum→
- Adzuki bean→
- Heart of artichoke→
- Beef broth→
- Blackcurrant→
- Breadcrumbs→
- Brown rice syrup→
- Cauliflower→
- Cayenne pepper→
- Chicken broth→
- Chili pepper powder→
- Croissant→
- Madras curry→
- Distarch phosphate→
- Edamame→
- Granola→
- Kimchi→
- Bread kvass→
- Miso→
- Fermented soybeans→
- Pasta→
- Garden pea→
- Pesto→
- Phosphated distarch phosphate→
+10 more
Low content· 93
- Acetylated distarch phosphate→
- Acetylated oxidized starch→
- Acetylated starch→
- Acorn squash→
- Raw almond kernels→
- Almond butter→
- Almond flour→
- Bacon→
- Beetroot juice powder→
- Broccoli→
- Whole grain brown rice→
- Brussels sprouts→
- Buffalo milk mozzarella→
- Butternut squash→
- Cabbage→
- Capers→
- Cashew cheese→
- Cashew milk→
+75 more
727 more foods have been tested and pose no risk for this intolerance. Browse all foods →
Frequently asked questions
Which foods should you avoid with Oligosaccharides?
Foods high in Oligosaccharides include artichoke, barley, beans, Black beans, Bouillon cube, cashew nut, Cassia gum, chickpea, and 26 more.
Which foods are moderate in Oligosaccharides?
Foods with moderate Oligosaccharides include acacia gum, adzuki bean, heart of artichoke, Beef broth, blackcurrant, Breadcrumbs.
Which foods are low in Oligosaccharides?
Foods low in Oligosaccharides include Acetylated distarch phosphate, Acetylated oxidized starch, Acetylated starch, acorn squash, Raw almond kernels, Almond butter. 727 more foods were tested with no significant Oligosaccharides.
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