FODMAP/SIBO Rating
Serving Size Consideration: One medium onion or 1/4 cup chopped
Safe Serving Size: Avoid during elimination phase
Active Compounds: Fructans and fructo-oligosaccharides (FOS)
Digestive Impact
Why it's problematic: Highly problematic for most IBS sufferers
Specific symptoms: Bloating, gas, abdominal pain, and digestive discomfort
Typical reaction time frame: Symptoms typically appear within 30 minutes to 4 hours after consumption
Individual variation: Sensitivity levels vary, but most people with IBS react to even small amounts
Safe Alternatives
Substitution ratio: Use green parts only, 1:1 ratio for flavor
Cooking does not reduce FODMAP content
Freezing preserves FODMAP content
Drying concentrates FODMAP content
Avoid combining with:
- garlic
- leeks
- shallots
- wheat bread
- artichokes
Safe complementary foods: Can be replaced with herbs and FODMAP-friendly seasonings
- Start with very small amounts (1/4 teaspoon) of onion-infused oil
- Wait 3 days to assess reaction
- If tolerated, try 1/2 teaspoon cooked onion
- Gradually increase amount if no symptoms occur
Signs of success: No bloating, gas, or abdominal pain within 24 hours of consumption
Common products containing garlic:
- stock cubes
- marinara sauce
- salad dressings
- spice blends
- processed meats
Alternative names: onion powder, onion salt, onion extract, onion flavor, dehydrated onion
Factors affecting tolerance:
- Overall gut health
- Stress levels
- Time of day consumed
- Portion size
- Preparation method
Tip: Keep a food diary to track your individual tolerance levels and reactions