Fructose, Fructanes, and Gut Fermentation

Majid Ali, M.D.

Excessive gut fermentation is the central feature of for irritable bowel syndrome (IBS). Gut fermentation is worsened by foods that contain indigestible fiber, fructose (fruit sugar) and related compounds called fructanes.

The following foods contain indigestible fiber and their intake should be restricted or even eliminated completely for six weeks during the gut fermentation control plan. Foods include in this category according to FODMAP designations for IBS are: cow’s milk, wholegrain bread, onions, garlic, cabbage, pears, and beans.

Dr. Ali’s Gut Fermentation Control Diet

This diet is posted on this web site. Please use the Search Box to access it.

Below is a list of foods with high FODMAP ranking which are best avoided for the first four weeks of beginning Dr. Ali Gut Fermentation Reduction plan. Once excessive fermentation is controlled, complete exclusion may not necessary fro some of these items.

  • Garlic – avoid entirely if possible
  • Onions – avoid entirely if possible
  • Artichoke
  • Asparagus
  • Baked beans
  • Beetroot
  • Black beans
  • Black eyed peas
  • Broad beans
  • Butter beans
  • Cassava
  • Cauliflower
  • Celery – greater than 5cm of stalk
  • Cho cho
  • Choko
  • Falafel
  • Haricot beans
  • Kidney beans
  • Lima beans
  • Leek bulb
  • Mange Tout
  • Mung beans
  • Mushrooms
  • Peas, sugar snap
  • Red kidney beans
  • Savoy Cabbage
  • Soy beans / soya beans
  • Split peas
  • Scallions / spring onions (bulb / white part)
  • Shallots



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