| Preparation | Gas | Binding | Overall |
|---|---|---|---|
| Rawusual | 7.3 | 0.5 | 8.1 |
| Steamed | 6.5 | 0.5 | 7.2 |
| Boiled & drained | 5.5 | 0.5 | 6.1 |
| Roasted (low oil) | 7.3 | 0.5 | 8.0 |
| Sautéed | 7.3 | 0.5 | 8.0 |
| Pickled | 5.8 | 0.5 | 6.6 |
| Puréed / mashed / peeled | 7.3 | 0.5 | 7.8 |
| Powdered / dehydrated | 8.7 | 0.5 | 9.3 |
| Infused oil | 1.1 | 0.5 | 3.0 |
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Alternatives for onion, ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Fructans are water-soluble, not fat-soluble, so infused oil carries the savoury aroma; spring onion green tops add fresh allium note without the bulb's fructans.
A middle ground between staying true to the dish and easing symptoms.
Infused oil for the aromatic base, chives for fresh allium lift, a little miso for the savoury depth onion usually provides.
Lowest likely gas, urgency, residue and irritation.
Lowest-FODMAP way to get an oniony note; asafoetida gives a savoury allium hint in tiny amounts.
Scores are modelled estimates, not medical advice. Everyone's gut is different, and tolerance changes over time. Reintroduce foods one at a time, and follow your own medical team's advice.