Scallion

Scallions (also called green onions or spring onions) are immature onions harvested before the bulb develops fully. The plant has two distinct sections nutritionally and digestively: the white bulb base, which behaves like a small onion and is high in fructans, and the long green tops, which are low in fructans and well-tolerated by people with FODMAP-related IBS.

For people not on a FODMAP elimination, scallions are simply a milder, fresher-tasting onion — useful for finishing dishes, salads, garnishes, and Asian cuisines. They provide vitamin K, vitamin C, and small amounts of folate and antioxidants.

Green tops vs white bulb (FODMAP)

Monash University has tested scallions specifically: the dark green tops are low-FODMAP at typical servings, while the white and pale-green bulb portions are high in fructans (like regular onion). The practical rule: trim away the white and pale-green parts, use only the dark green tops, and you have a usable onion flavor base for IBS-friendly cooking. The same logic applies to leek greens and chive flowers.

Culinary uses

Raw scallion tops add brightness to soups, noodle bowls, salads, and dressings — a finishing ingredient rather than a base. Lightly cooked, they fold into omelets, fried rice, and stir-fries. For richer "onion" flavor without FODMAPs, a teaspoon of garlic-infused oil with chopped scallion greens replaces sautéed onion and garlic in many recipes. Store scallions upright in a glass with an inch of water in the fridge; they'll regrow several times.