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 they can ferment. For some people, this process may cause bloating, gas, or discomfort after eating meals prepared with garlic and onions, especially when they’re used generously.

The challenge is that garlic and onion are everywhere. They’re foundational to home cooking, restaurant dishes, and traditional recipes around the world. Avoiding them entirely can mean missing out on the flavors that make food enjoyable in the first place.

Understanding fructans helps explain why these ingredients can feel harder to digest, even though they’re widely loved and commonly used. With the right approach, many people can continue enjoying garlic- and onion-rich meals without giving up the foods that bring depth and comfort to cooking.

Food should be flavorful, shared, and enjoyed — not something you have to second guess.