Hidden sources of Fructans (onion, garlic, wheat)

The most common FODMAP trigger. Found in onion, garlic, wheat and many vegetables.

Where it hides

"Natural flavor" or "spice blend" on packaged snack, chip, and cracker labels — these blends routinely include onion or garlic powder without naming them individually
Broths, bouillon cubes, and canned/boxed soups — onion and garlic are near-universal base aromatics, even in "chicken" or "vegetable" broth
Deli meats, sausages, and marinated proteins — garlic and onion powder are common in curing brines and seasoning mixes
Salad dressings, marinades, and jarred pasta or pizza sauce — onion/garlic are default flavor bases even in "plain" vinaigrettes
Restaurant sautéed or grilled dishes, stir-fries, and rice bowls — onion and garlic are typically cooked into the base oil before the rest of the dish is added, so it's in everything even if picked out
Traditional quick-yeast bread, tortillas, and pizza dough (versus long-fermented sourdough) — fructans build up in wheat as it grows and stay largely intact in quick-rise dough; long fermentation, as in true sourdough, gives yeast and bacteria time to break much of it down before baking

Information only — not medical advice or a diagnosis. Settle structures a self-experiment and helps you track what you observe.