Garlic, Onions, and Fructans: Why These Flavor Staples Can Cause Discomfort

Garlic and onions are at the heart of cooking across cultures. They form the base of countless recipes and are often the first ingredients added to a pan. But for some people, meals rich in these flavors can lead to digestive discomfort — and fructans are often the reason. Fructans are a type of carbohydrate naturally found in allium vegetables, including garlic, onions, leeks, shallots, chives, and scallions. These ingredients are packed with flavor, but fructans can be difficult for the body to break down during digestion. Because fructans aren’t easily digested, they move further through the digestive system where...