Is Onion low FODMAP?

Q: Is Onion low FODMAP?

High FODMAP. Onion is one of the most common IBS triggers. It's high in fructans, a type of FODMAP that ferments in the gut and can cause bloating, gas, and pain. Onion powder and onion in stocks and sauces count too, which makes it a frequent hidden trigger.

High FODMAP

FODMAP group: Fructans

Serving guidance

High in fructans even in small amounts — there is no reliable low-FODMAP serving of onion bulb.

Why

Onion is one of the most common IBS triggers. It's high in fructans, a type of FODMAP that ferments in the gut and can cause bloating, gas, and pain. Onion powder and onion in stocks and sauces count too, which makes it a frequent hidden trigger.

Low-FODMAP swaps

The green tops of spring onions/scallions
Garlic-infused oil for flavor
Chives
A pinch of asafoetida

Does Onion trigger YOUR symptoms?

General ratings are only a starting point — real tolerance is personal. FODMAP Log tracks what you actually eat and how you feel, then works out which foods are triggers for you, with a report you can hand to your dietitian.

More foods

BarleyHigh FODMAP

CauliflowerHigh FODMAP

BananaModerate — depends on portion

Cheddar cheeseLow FODMAP

AlmondsModerate — depends on portion

GrapesLow FODMAP

This is general, informational guidance compiled from published low-FODMAP literature — not a certified rating and not medical advice. FODMAP Log is not affiliated with or certified by Monash University. Personal tolerance varies; always work with a qualified dietitian.