FODMAP/SIBO Rating
Serving Size Consideration: 1 tablespoon, chopped
Safe Serving Size: Not recommended for low FODMAP diet
Active Compounds: Fructans and fructo-oligosaccharides (FOS)
Digestive Impact
Why it's problematic: High in fructans which are poorly absorbed in the small intestine
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: Tolerance levels vary significantly between individuals
Safe Alternatives
Substitution ratio: Use 1 tablespoon of chopped chives or green onion tops per 2-3 pearl onions
Cooking does not significantly reduce FODMAP content
Freezing maintains FODMAP levels
Dried pearl onions remain high in FODMAPs
Avoid combining with:
- garlic
- onion
- leeks
- shallots
- wheat bread
Safe complementary foods: Can be replaced with FODMAP-friendly herbs and spices for flavoring
- Wait until symptoms are well-managed on low FODMAP diet
- Start with 1/4 pearl onion in a meal
- If tolerated, increase to 1/2 pearl onion after 3 days
- Monitor symptoms for 24-48 hours after each test
Signs of success: No significant digestive symptoms within 24-48 hours after consumption
Common products containing garlic:
- Stock powders
- Marinara sauce
- Salad dressings
- Frozen meals
- Seasoning blends
Alternative names: Baby onions, Button onions, White cocktail onions, Pickled onions
Factors affecting tolerance:
- Overall gut health
- Stress levels
- Portion size consumed
- Other FODMAPs consumed in the same meal
- Individual fructan tolerance
Tip: Keep a food diary to track your personal tolerance levels and symptoms