Raffinose-family oligosaccharides are found in certain vegetables, legumes, and grains. Raffinose intolerance occurs when the body has trouble digesting this soluble fiber because the human body lacks the digestive enzyme required to break it down in the digestive tract. As a result, raffinose ferments in the gut, causing gas, bloating, and abdominal discomfort.

If you experience digestive issues after eating foods with lots of dietary fiber, like beans or Brussels sprouts, raffinose intolerance could be the cause. This article covers everything you need to know about raffinose intolerance, from identifying symptoms to minimizing triggers and using digestive enzymes to enjoy high-raffinose foods without discomfort. 

What is Raffinose Intolerance?

Raffinose is a type of oligosaccharide (short-chain carbohydrate) found in certain vegetables, legumes, and whole grains. This dietary fiber can be difficult to digest for a number of reasons.

Why raffinose causes digestive discomfort

Raffinose causes digestive discomfort mainly because it is challenging for humans to digest. This is because humans lack the enzyme alpha-galactosidase, which is required to break down raffinose in the small intestine.

As a result, raffinose passes into the large intestine undigested. Here, the gut bacteria ferment it, producing gas and often causing digestive problems such as bloating, cramping, and other uncomfortable symptoms.

Raffinose intolerance vs. other FODMAP sensitivities

Raffinose is classified as a FODMAP. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. FODMAP intolerance occurs when a person develops diarrhea, constipation, bloating, gas and other common IBS symptoms after eating high-FODMAP foods.

Raffinose is part of the oligosaccharide group. This differentiates it from other FODMAP types, such as fructose (a monosaccharide) and polyols (including sugar alcohols or polyols, a type of artificial sweetener, and mannitol), which involve different mechanisms of poor absorption.

Unlike some of the other FODMAPs, raffinose intolerance stems primarily from a lack of enzymes rather than malabsorption issues. This makes it similar to fructan intolerance, where people struggle to digest another type of oligosaccharide known as fructans.

Signs You Might Have Raffinose Intolerance

There are several common signs you may have a raffinose intolerance.

Common digestive symptoms

Common symptoms of raffinose intolerance can include:

  • Gas
  • Bloating
  • Abdominal pain
  • Cramping
  • Diarrhea
  • Constipation 

These symptoms occur because undigested raffinose ferments in the large intestine, producing gas and other byproducts that can irritate sensitive digestive systems, such as those of people with IBS.

How to identify triggers in your diet

One way to identify dietary triggers of your digestive symptoms is to keep a food and symptom journal. If it's appropriate for you, try tracking your meals and when symptoms arise to pinpoint specific foods that may be causing discomfort. 

Keep in mind that if you have history of or an active eating disorder, tracking your food intake could trigger disordered thoughts or behaviors. In these cases, it's best to work closely with a registered dietitian who can support you as you determine your food triggers.

Another method of identifying whether raffinose triggers digestive symptoms is to temporarily eliminate foods high in raffinose and gradually reintroduce them to confirm tolerance. Again, it's best to work through this process with a registered dietitian who can help you strategically reintroduce foods and support you in your dietary changes.

Foods High in Raffinose

Understanding foods high in raffinose is key for choosing which foods to include more of and which foods to avoid if you have raffinose intolerance.

Vegetables, legumes, and other high-raffinose foods

Raffinose is found in a wide variety of high-fiber foods, like vegetables, legumes, and whole grains:

  • Beans
  • Soybeans
  • Lentils
  • Peas
  • Chickpeas
  • Wheat
  • Barley
  • Wheat bran
  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Asparagus
  • Artichoke

Surprising sources of raffinose in everyday meals

Beyond these familiar whole foods, raffinose can sneak into processed foods and everyday meals. Whole grains, such as wheat and barley, contain raffinose. Since wheat and barley flour or grain are often used in breads, cereals, and crackers, these can be hidden sources of raffinose.

Even plant-based milks, like soy milk made from whole soybeans, can contain raffinose. Prepared foods like soups, stews, and vegetable-based sauces may also contain hidden raffinose when made with whole grain flours as thickening agents or legumes to bulk up the meal.

Practical Tips to Manage Raffinose Intolerance

If you have a raffinose intolerance, there are still many ways you can eat a balanced diet and get enough fiber while minimizing your intake of high-raffinose foods. Here are a few suggestions from a registered dietitian.

Simple swaps for low-raffinose foods

Before eliminating raffinose-rich foods completely, consider adjusting your portion sizes of high-raffinose foods. For example, instead of eating a full serving of beans, try adding them in smaller amounts to soups, salads, or side dishes. This may help reduce digestive symptoms while ensuring you get raffinose's gut health benefits.

Another option is to switch high-raffinose foods for low-raffinose alternatives. Here are a few ideas:

  • Instead of dried legumes, choose canned ones. The canning process leaches some of the oligosaccharides (like raffinose) out of the legumes. When you rinse and drain them before eating, their raffinose content will be lower than that of a comparable dried legume.
  • Replace vegetables like Brussels sprouts or artichokes with zucchini, spinach, or bell peppers.
  • Replace whole grains like wheat or barley with fiber-rich options like wild rice, quinoa, or millet.
  • Add low-raffinose fiber sources like chickpeas, walnuts, partially hydrolyzed guar gum (PHGG) or psyllium husk.

How meal planning can help reduce symptoms

Meal planning can help you avoid high-raffinose food triggers while still maintaining a balanced diet. Try preparing meals in advance using low-raffinose ingredients, like canned chickpeas and lentils.

If you plan to eat a food with high-raffinose ingredients, consider using digestive enzymes containing alpha-galactosidase, which breaks down the galacto-oligosaccharides (GOS) and raffinose before they reach your large intestine and can help minimize gas, bloating, and digestive discomfort.

Raffinose and the Low-FODMAP Diet

Raffinose is an oligosaccharide—the 'O' in FODMAP. This is one of the main groups of fermentable carbohydrates in the low-FODMAP diet. Since raffinose is poorly digested in the small intestine, it enters the large intestine intact. Here, the gut bacteria ferment it, producing gas. This puts pressure on the walls of the intestines, leading to symptoms like bloating and abdominal pain in susceptible individuals with a FODMAP intolerance.

Understanding where raffinose fits in FODMAP guidelines

The low-FODMAP diet involves eliminating most high-FODMAP foods temporarily. By following the low-FODMAP diet, a person can identify and reduce high-raffinose foods to determine whether raffinose is a trigger and improve gut symptoms. 

After the elimination phase, foods are systematically reintroduced to determine personal tolerance levels. This approach helps people to enjoy a more varied diet while minimizing digestive discomfort.

Finding Relief with Digestive Support

Digestive enzymes can be a useful tool for managing raffinose intolerance associated with eating certain foods. FODZYME contains three digestive enzymes: 

  • Alpha-galactosidase (to break down GOS, including raffinose)
  • Fructan hydrolase (to break down fructans, another kind of oligosaccharide)
  • Lactase (to break down the lactose found in dairy products for people with lactose intolerance)

The role of digestive enzymes in breaking down raffinose

FODZYME can help break down raffinose because it contains alpha-galactosidase. FODZYME starts working as soon at comes into contact with FODMAPs, so raffinose will be broken down before it reaches the large intestine. This prevents fermentation by the gut bacteria and can help control bloating and abdominal discomfort.

Try FODZYME to enjoy high-raffinose foods without digestive worry.