Onion and Garlic

Onion is one of the most concentrated sources of FODMAPs and should be avoided, even in minute amounts, if you’re following a strict low-FODMAP diet. Onion isn’t considered an allergen, so manufacturers aren’t required to declare it on product labels. And to complicate matters, onion is one of the most ubiquitous ingredients and therefore among the most difficult to avoid. If you request the ingredient list of prepared vegan foods at your natural food store, read the labels of products in the refrigerated and frozen-food aisles, ask for detailed ingredients of menu items at your local vegan restaurant, or inquire about ingredients at a vegan potluck, you’ll be hard pressed to find anything that doesn’t contain onion. It’s nearly impossible to find a savory vegan product, prepared food, frozen food, restaurant option, or recipe that doesn’t contain onion in some form. Even if onion isn’t directly listed, it may be a “hidden” ingredient as a component of another seasoning, such as chile powder, all-purpose seasoning, or a spice blend. Onion is almost always an ingredient in vegan soups, sauces, gravies, and marinades, and it’s commonly used in frozen potatoes, vegan cheeses, vegan dips, faux meats, veggie burgers, seasoned tofu and seitan, tempeh bacon, packaged vegetable broths, and veggie bouillon cubes. Be aware that “onion” refers to any member of the onion family, regardless of its type or form. This includes onion, onion powder, shallots, leeks, and the white part (bulb) of scallions. Although most people with IBS can tolerate the green part (leaves) of scallions and leeks, you will need to assess your own tolerance levels.