If you are following a low FODMAP diet to manage IBS (Irritable Bowel Syndrome) or other digestive issues, you may be wondering: are scallions low FODMAP? Let’s break it down scientifically and provide guidance on how to include scallions safely in your meals.
What Are Scallions?
Scallions, also known as green onions or spring onions, are a member of the Allium family, which also includes garlic, onions, and leeks. They are popular for their mild onion flavor and versatility in salads, soups, and garnishes.
FODMAP Content in Scallions
FODMAPs are fermentable short-chain carbohydrates that can trigger bloating, gas, and digestive discomfort in sensitive individuals.
- High FODMAP portion: The white bulb of scallions contains fructans, a type of oligosaccharide. Fructans are known to be poorly absorbed in the small intestine and can ferment in the colon, causing digestive symptoms.
- Low FODMAP portion: The green tops of scallions are low in FODMAPs and generally considered safe in moderate amounts for people following a low FODMAP diet.
✅ Practical Recommendation
- Use only the green tops of scallions when cooking or garnishing.
- Avoid the white bulbs if you are sensitive to FODMAPs, especially during the elimination phase of the diet.
- Chop scallions finely to maximize flavor while using minimal quantity.
Serving Size Matters
Even low FODMAP foods can cause symptoms if eaten in large quantities. According to Monash University, a serving of up to 1/2 cup (about 10 g) of green scallion tops is generally safe for most people with IBS.
Scallions vs. Other Alliums
If you love the onion flavor but need to avoid high FODMAP foods:
| Allium Type | FODMAP Content | Low FODMAP Portion |
|---|---|---|
| Garlic | High | Use garlic-infused oil |
| Onion | High | Use chives or green onion tops |
| Leeks | High | Only green parts |
| Scallions | Mixed | Only green tops |
This table highlights why green parts of scallions are one of the few Allium options that are gut-friendly.
Conclusion
Are scallions low FODMAP?
- Yes, but only the green tops.
- No, if you include the white bulbs.
For people managing IBS or other FODMAP-sensitive conditions, scallions can add flavor and nutrition without triggering digestive symptoms — as long as you stick to the green parts and appropriate serving sizes.
Key Takeaways
- Only the green tops of scallions are low FODMAP.
- White bulbs are high in FODMAPs and should be avoided during the elimination phase.
- Stick to small portions to reduce risk of bloating and gas.
- Substitute garlic and onion bulbs with scallion tops or garlic-infused oil for safe flavoring.
References:
- Monash University FODMAP Diet. Scallions/Green onions. [Monash FODMAP App]
- Gibson PR, Shepherd SJ. Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. J Gastroenterol Hepatol. 2010;25:252–258.