FODMAP/SIBO Rating
Serving Size Consideration: One medium red onion, raw
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: Tolerance levels vary significantly between individuals
Safe Alternatives
Substitution ratio: Use 1 tablespoon of alternative for every 1/4 cup of red onion
Cooking does not reduce FODMAP content significantly
Freezing maintains FODMAP levels
Dried forms remain high in FODMAPs
Avoid combining with:
- garlic
- leeks
- shallots
- wheat bread
- asparagus
Safe complementary foods: Can be used with non-FODMAP vegetables and proteins
- Start with very small amounts (1/4 tablespoon) mixed in cooked dishes
- Wait 3 days before increasing portion size
- If tolerated, gradually increase to 1/2 tablespoon
Signs of success: No digestive symptoms within 24-48 hours after consumption
Common products containing garlic:
- Salad dressings
- Marinades
- Stock cubes
- Prepared meals
- Sauces
Alternative names: Red onion powder, Dehydrated red onion, Allium cepa, Bulb 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 personal tolerance levels and reactions