List of Foods with Oligosaccharides

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.