Oligosaccharides are a type of carbohydrate composed of a small number of simple sugars linked together. They are found in a variety of foods and can have beneficial effects on gut health. Here is a comprehensive list of foods rich in oligosaccharides.
Vegetables
- Onions: Rich in fructooligosaccharides (FOS).
- Garlic: Contains FOS and inulin.
- Leeks: High in FOS.
- Asparagus: Contains inulin and FOS.
- Artichokes: Rich in inulin.
Fruits
- Bananas: Contains fructooligosaccharides.
- Apples: Contains fructooligosaccharides and inulin.
- Pears: High in fructooligosaccharides.
Legumes
- Chickpeas: Contains oligosaccharides like raffinose.
- Lentils: Rich in oligosaccharides.
- Kidney Beans: High in raffinose and stachyose.
- Black Beans: Contains oligosaccharides such as raffinose.
Grains
- Wheat: Contains fructooligosaccharides and inulin.
- Barley: Rich in beta-glucans and oligosaccharides.
- Rye: Contains oligosaccharides like arabinoxylans.
Nuts and Seeds
- Cashews: Contains oligosaccharides.
- Almonds: Rich in oligosaccharides.
Dairy Alternatives
- Soy Milk: Contains oligosaccharides.
- Oat Milk: Rich in oligosaccharides.
Other Foods
- Honey: Contains oligosaccharides.
- Jerusalem Artichokes: High in inulin.
This list includes foods that can contribute to dietary intake of oligosaccharides, which may be beneficial for digestive health.