Not all onions are created equal in the bloat Olympics. Raw onions are the worst offenders. They hit your system hard and fast, like a bully in a schoolyard.
Cooked onions? They mellow out a lot. Heat breaks down some of those difficult fructans, making them gentler on your stomach. Red onions are generally considered less troublesome than white or yellow ones, but your mileage may vary.
Do Onions Have Gas at Brayden Woodd blog
Spring onions and scallions contain fewer fructans. So, if you really need an onion fix, go for the greener, milder options. Your gut will send you a thank-you note.
The Soaking Secret (Yes, Really)
Here’s a weird trick: if you are making a salad or a sandwich, soak your raw sliced onions in cold water for 10-15 minutes. Drain them, then use them.
This leaches out some of the water-soluble fructans. It won’t fix everything, but it can reduce the after-effects by a surprising margin. You can also add a little vinegar to the water for luck.
Another pro tip? Eat onions with a source of protein or fat, like avocado or cheese. This slows down digestion, giving your system more time to cope before the fermentation fiesta begins.
