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April 01, 2012


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Bente Jarmon

I've done a little experimentation.
I've braised 6 g shallots, in white wine vinegar, approx. 1 hour and subsequently added carrot, celery and tomatoes to make a Bolognese sauce. I had no problems.
2 days later I fried 2 g shallots to eat on the side for a steak. I became very ill.
It was the same shallots!
I think that boiling in acid solution fructans breaks down into fructose and that I can better tolerate a little fructose (<3 g) than fructan (<0.5 g)
I have read about the critical amounts in an article from Monash University. Unfortunately I cannot remember which one.
Greetings Bente

Patrice Wagner

Is there a registered, licensed dietician in Oakland or Berkeley (San Francisco Bay Area) who I could contact? The closest person on the list posted here is too far for me to drive (I have Multiple Sclerosis in addition to IBS). I've had success with the Basic Elimination Diet and two challenges but would like to work with a professional to go forward. Thanks for your help with this!

Patsy Catsos

This really is intriguing. If anyone else repeats this experiment please write in with results!

Patsy Catsos

I don't know of anyone personally but suggest you try the "find a dietitian" link on the earight.org web site. Filter it by selecting dietitians that do one-on-one consults, digestive health, and food sensitivities and intolerances and perhaps you will find someone with some familiarity.


I have a problem with whey and all of the fodmap categories when I tested them. But I have noticed that when an onion is cooked for a very long time, it does not seem to bother me as much as if it is uncooked or cooked until it changes color. That has gotten me to wonder if cooking onions changes the fructan somehow and I read a bit about maybe it changing into fructose? But I don't know much about that. Would be curious to see if there is a set time that it takes to break down the fructans so it makes it easier for me to digest!

Patsy Catsos

A lot of people share your observation that cooked onions do not bother them as much as raw ones. No published data on the difference though. We do know that fructans are water soluble so we can picture how boiling and draining would reduce fructans. But the same would not apply to sauteed onions. Guess we will have to wait for answers on this.


This is interesting. I've been noticing that I can tolerate steamed kale (well kale cooked in a pressure cooker with water, so I guess it's more boiling) better than I can cooked any other method. But if I drink the water too, I have more problems. I've also tried blending it, but that makes it much, much worse. I have FM and also seem to be sensitive to fructans, so I'm not sure whether its a fructose or fructan issue - but something definitely changes with both boiling and blending!


Is there a limit on the amount of kale we can eat in one serving at a time, Patsy? I did a search and couldn't find anything, but I thought there was. Thank you

Patsy Catsos

Kale should be fine up to one cup cooked. Beyond that, not sure, have not seen the numbers.

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