Fructans and galactans intolerance

What is a fructan and galactan intolerance?

Fructans and galactans are chains of carbohydrate molecules. Fructans, also known as fructooligosaccharides (FOS), and galactans, referred to as galactooligosaccharides (GOS), belong to a group of non-digestible carbohydrates. These oligosaccharides cannot be broken down by enzymes in the small intestine and pass into the large intestine. In the colon, they are fermented by gut bacteria, producing gas and attracting water, which may contribute to symptoms like bloating and altered bowel movements in some individuals.

Fructans and galactans are indigestible for everyone, as humans lack the enzymes to break them down. The key difference lies in the severity of symptoms experienced during the fermentation process in the large intestine. Our focus is a fructan or galactan intolerance, where individuals experience significant discomfort due to fermentation. Sensitivity can vary, with some individuals reacting only to fructans, other to galactans, or in some cases, to both types of oligosaccharides.

The difference between fructans and galactans

Fructans and galactans are both oligosaccharides; because they are very similar, our bodies usually treat them the same. The difference between fructans and galactans is in the structure: with fructans, there is a bonded fructose molecule attached to the chain, however, with galactans, there is a bonded galactose molecule. You can be sensitive to either type of oligosaccharide or both at the same time. It can sometimes be unclear which of the two you react to because many foods contain both fructans and galactans.

The difference between fructans and gluten

Sometimes there is some confusion about the difference between fructans and gluten. Many people think they are reacting to gluten after eating bread or other grain products, however, they could, in fact, be reacting to fructans. Grain products made from wheat often contain high levels of fructans as well. A gluten-free diet can help because it reduces your intake of fructans.

A gluten intolerance, also known as gluten-sensitive enteropathy or celiac disease, is another type of disorder. Due to a reaction of the immune system, the intestinal wall can be damaged after eating products containing gluten. However, if a celiac test comes back negative, then there is a good chance that it is a fructan intolerance.

In the case of fructans intolerance, there is no immune system reaction and no damage to the intestinal wall. Fructans are found in many other products, such as fruits and vegetables, in addition to cereal products.

Which foods contain fructans and galactans?

Fructans and galactans occur naturally in many foods, such as vegetables, fruits, legumes, and grain products. There are foods that contain only fructans or only galactans and there are foods that contain both.

Foods rich in fructans are:

• Garlic
• Onion
• Leeks
• Wheat
• Apricots
• Grapefruit
• Nectarine

Foods rich in galactans are:

• Brown beans
• Chickpeas
• Peas

Foods rich in both fructans and galactans:

• Cashews
• Pistachios
• Soybeans
• Split peas

In addition to the examples above, there are many other foods that contain fructans and/or galactans. In the low FODMAP app from Monash University, you can easily check which foods are safe and which foods you should limit to reduce symptoms.

How do you recognize a fructan or galactan intolerance?

Symptoms of fructan or galactan intolerance are mainly caused by the fermentation process in the large intestine, where the intestinal bacteria try to break down the fructans and galactans. This process attracts moisture and can also release gas, which can cause unpleasant intestinal symptoms. The most common symptoms associated with fructans or galactans intolerance are:

• Bloated stomach
• Constipation (obstipation)
• Diarrhea
• Intestinal cramps
• Flatulence

Are you unsure whether you have a gluten allergy (celiac disease) or a fructan intolerance? If so, contact a doctor or dietitian. If a blood test shows that you do not have celiac disease, then you can start to find out if fructans are causing your symptoms.

What you can do about a fructan or galactan intolerance

Most people continue to suffer from their fructan or galactan intolerance for the rest of their lives. Fortunately, it is easy to live with, as long as you know what things to take into consideration to prevent symptoms as much as possible.

Dietary solutions

If you know whether you are sensitive to fructans, galactans, or both, you can adjust your diet. By limiting foods rich in fructans and/or galactans you can also limit the fermentation process and prevent symptoms. Exactly which foods cause a reaction may be different for each person. For example, some people only react to fructans from wheat, while others can tolerate wheat perfectly but are sensitive to onion and garlic.

Finding out which foods you react to can be a long, in-depth process, but in time you will learn to know your body and you will know which foods you can tolerate and which you should avoid. It is beneficial to find out how much your body can tolerate. Most people can tolerate a small amount of fructans or galactans in their food, while for others this small amount can cause unpleasant symptoms. A dietitian can help people with fructan or galactan intolerance become reacquainted with trigger foods and provide advice for a balanced diet.

Supplements

Our bodies normally don’t produce an enzyme in the small intestine that can break down fructans and galactans. As a result, they end up in the large intestine, where they are fermented. When this fermentation process causes symptoms, such as with a fructan or galactan intolerance, taking supplements with enzymes may be a good option.

Certain enzymes, such as the enzyme Alpha Galactosidase, have the ability to break down oligosaccharides such as fructans and galactans. The smaller carbohydrate molecules created in the process can be properly digested. If you take this enzyme in supplement form with your meals, you can digest the fructans and galactans better. If you have questions about these supplements it is advisable to consult a dietitian.

Our product for fructan- and galactan intolerance fibractase forte (1200), helps with the digestion of fructans and galactans, for example in grains, legumes, and cruciferous vegetables.*