Raffinose Intolerance: What It Is and What You May Need to Restrict

If someone tells you they have a “raffinose restriction,” it can sound like an unusual diagnosis. But the discomfort it causes is very common: bloating, gas, abdominal distension, and sometimes cramps after eating certain healthy foods—especially beans and some vegetables.

Raffinose isn’t an additive or a toxin. It’s a natural carbohydrate found in many plants. The issue is that human digestion has a known limitation: we don’t break raffinose down efficiently in the small intestine. Instead, it reaches the colon, where bacteria ferment it—producing gas and symptoms.

What Exactly Is Raffinose?

Raffinose is a type of carbohydrate called an oligosaccharide—a short chain of sugars. It belongs to a group often referred to as raffinose-family oligosaccharides (RFOs), which includes raffinose, stachyose, and verbascose.

Many people lack enough of an enzyme called alpha-galactosidase to properly digest these oligosaccharides. When raffinose isn’t digested, it becomes a prime “fuel” for fermentation in the gut.

Who Is Most Affected?

A “raffinose restriction” is most commonly discussed in the context of functional gut disorders, such as irritable bowel syndrome (IBS), or as part of a broader approach like a low-FODMAP diet (where certain fermentable carbohydrates are temporarily reduced).

It may also show up in people with sensitive digestion after illness, gut microbiome changes, or when increasing legumes/vegetables quickly (for example, when switching to a plant-forward diet).

Common High-Raffinose Foods

The foods below are frequent triggers for people sensitive to raffinose and related RFOs:

Legumes and Soy

• Beans (kidney, black, pinto, navy, etc.)
• Lentils
• Chickpeas
• Soybeans and many soy-based products

Cruciferous Vegetables

• Cabbage
• Brussels sprouts
• Cauliflower
• Broccoli (especially larger servings)

Other Possible Sources

• Some whole grains and grain products (varies by processing)
• Some nuts and seeds (portion size matters)

What “Restricting Raffinose” Usually Means

In practice, most clinicians don’t recommend “never eat these foods again.” Instead, restriction is often done in phases:

• Short elimination period (often 2–6 weeks): reduce major sources of raffinose/RFOs to calm symptoms.
• Structured reintroduction: re-test foods one at a time to identify your true triggers and your tolerance threshold.
• Personalization: keep what you tolerate and limit only what causes symptoms at realistic portions.

Ways to Reduce Symptoms Without Removing Everything

If you want to keep legumes and cruciferous vegetables in your diet (many people do), these strategies often help:

• Start small and increase portions gradually.
• Soak and rinse beans (and discard soaking water), then cook thoroughly.
• Choose canned legumes and rinse well (often better tolerated).
• Fermented foods (like tempeh) may be easier for some people.
• Consider alpha-galactosidase enzyme supplements (some people find these helpful; check with a clinician if you have medical conditions).