Allium
6 ingredients tagged "Allium" — how they affect digestion, energy, sleep, and mood.
- Chives A milder allium — the green tops are low-FODMAP and a good way to keep onion/garlic flavor without the fructans that trigger IBS.
- Garlic High in fructans — a FODMAP that causes bloating and digestive distress in sensitive individuals, despite garlic's well-known cardiovascular and antimicrobial benefits.
- Green Onion Green onions (scallions) are immature bulbing onions harvested before the bulb fully develops, commonly eaten raw or cooked. They contain a range of vitamins, minerals, and sulfur compounds typical of the allium family with minimal caloric density.
- Leek An allium close to onion in FODMAP content — the white bulb is high in fructans and a frequent IBS trigger, while the green tops are largely safe.
- Onion High in fructans — one of the most common IBS triggers, present in nearly every savory dish.
- Scallion The green tops are low-FODMAP and well-tolerated even by IBS sufferers — making scallions one of the most useful onion substitutes for people sensitive to fructans.
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