Your comprehensive guide to using spring onion on a Low FODMAP diet, including essential tips on which parts to use, how to enjoy them and some tasty recipe ideas.

Understanding Spring Onions and FODMAPs

Spring onions are often praised for their mild, fresh flavor and crisp texture, making them a popular choice in many dishes. However, like many foods, they have components that can be high or low in FODMAPs. 

FODMAPs are short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to digestive discomfort in sensitive individuals. The Low FODMAP diet helps manage symptoms of IBS (Irritable Bowel Syndrome) by reducing intake of these carbohydrates.

Spring onions contain a type of FODMAP known as fructans. Fructans are a group of oligosaccharides that can trigger symptoms in those with IBS. Fortunately, not all parts of green onions contain these high-FODMAP carbohydrates.

Which Parts Are Low FODMAP?

On the Low FODMAP diet, it’s important to know which parts of green onions are safe to consume. Here’s the breakdown:

Green tops: The green parts of spring onions are low in FODMAPs and can be consumed in moderate amounts. They provide a fresh, mild onion flavour without causing IBS symptoms for most people.

White Bulbs: The white bulbs of spring onions are high in FODMAPs, specifically fructans, and should be avoided if you’re sensitive to these FODMAPs. 

How to Incorporate Spring Onions into Your Diet

Here are some practical tips and ideas for using them on a Low FODMAP diet:

Flavour Enhancer: Use chopped green tops as a garnish or flavour enhancer for dishes like salads, soups, or roasted vegetables. Their mild flavour adds a fresh note without the high-FODMAP content

Low-FODMAP Recipes

• Spring Onion and Cucumber Salad: Combine sliced green onion tops with cucumber, carrots, and a light vinegar dressing for a refreshing side dish.
• Egg Scramble: Mix chopped spring onion tops into your scrambled eggs or omelettes for added flavour.
• Quinoa and Veggie Bowl: Top a bowl of quinoa with spring onion tops, along with roasted veggies and a low-FODMAP dressing.

Cooking Tips: When cooking with spring onion tops, it’s best to add them towards the end of cooking to preserve their flavour and crunch. This way, they will add a burst of freshness to your dishes.

Storage: Store spring onions in the refrigerator. You can also regrow them in a glass of water by placing the roots in the water and leaving them in a sunny spot. Change the water every few days for a continuous supply of fresh green tops.

Recipes to Try

Here are two simple recipes to get you started:

Spring Onion & Carrot Stir-Fry

• Ingredients: 1 cup sliced carrots, 1/4 cup chopped spring onion tops, 1 tbsp olive oil, 1 tbsp low-sodium soy sauce, salt and pepper to taste.
• Instructions: Heat the olive oil in a pan over medium heat. Add the sliced carrots and stir-fry until tender. Add the spring onion tops and soy sauce, and cook for another 1-2 minutes. Season with salt and pepper.

Low-FODMAP Spring Onion Dip

• Ingredients: 1 cup lactose-free Greek yoghurt, 2 tbsp chopped spring onion tops, 1 tbsp lemon juice, 1/2 tsp dried dill, salt to taste.
• Instructions: Mix all ingredients in a bowl. Serve with fresh vegetables or low-FODMAP crackers.

Spring onions can be a flavourful and safe ingredient in your Low FODMAP diet when used correctly. By focusing on the spring onion tops and avoiding the white bulbs, you can enjoy the fresh taste of green onions without risking digestive discomfort. Experiment with these tips and recipes to incorporate green onions into your meals in a way that suits your dietary needs. Happy cooking!

Published: 1st September 2024

Author: Kelsey Paterson, Monash FODMAP trained Dietitian