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Scallion and Gut Health
Scallions, also known as spring onions, are a popular bulb vegetable in the allium family. They add flavor and crunch to many dishes but can affect gut health in several ways, especially for those with sensitivities. Here are the key facts about scallions and gut health:
- High in FODMAPs at typical serving sizes; only small amounts are low-FODMAP
- Contain fructans, which can trigger IBS symptoms
- Part of the allium family, a common source of digestive sensitivity
- Provide both soluble and insoluble fiber
- Rarely cause histamine issues, but may aggravate other intolerances
- May contain moderate salicylates and nickel
Scallion and FODMAP Content
Scallions are high in FODMAPs, especially when consumed in typical portions. The white bulb contains significant amounts of fructans, which can trigger symptoms in people with irritable bowel syndrome (IBS). Only very small amounts (up to 7 grams) are considered low-FODMAP. Larger portions quickly become problematic for those sensitive to FODMAPs.
| FODMAPs | Level | Portion Guidance |
|---|---|---|
|
Monosaccharides (Fructose)
|
Low | — |
|
Disaccharides (Lactose)
|
Low | — |
|
Fructooligosaccharides (Fructans)
|
Moderate |
|
|
Galactooligosaccharides (GOS)
|
Low | — |
|
Polyols (Mannitol)
|
Low | — |
|
Polyols (Sorbitol)
|
Low | — |
Histamine and Scallions
Scallions are not a significant source of histamine and do not generally act as histamine liberators or DAO blockers. Most people with histamine intolerance can tolerate scallions, but some may experience symptoms due to overlapping sensitivities or the presence of other amines in allium vegetables.
| Histamine & Related | Level | Portion Guidance |
|---|---|---|
|
Histamine Level
|
Low |
|
|
Other Biogenic Amines
|
Low |
|
|
Histamine Liberator
|
Low | — |
|
DAO Blocker
|
Low | — |
Fiber Content in Scallions
Scallions provide both soluble and insoluble fiber, with around 2.6 grams of fiber per 100 grams. This fiber supports healthy digestion and feeds beneficial gut bacteria. However, the presence of fructans means that the fiber in scallions may cause gas or bloating in sensitive individuals, especially in larger servings.
Total Fiber
Digestive Effects and Allium Sensitivity
As a member of the allium family, scallions can cause digestive discomfort in some people. Symptoms may include bloating, gas, or abdominal pain, particularly in those with allium or onion sensitivities. Cooking scallions may make them easier to digest for some, but does not significantly reduce their FODMAP content.
Preparation and Tolerability
The green tops of scallions contain lower FODMAP levels compared to the white bulbs. Using only the green part is a common strategy for those following a low-FODMAP diet. Raw scallions may be harder to tolerate than cooked, but both forms can cause symptoms if consumed in excess.
Allergies and Other Intolerances
Scallion allergy is rare but possible, especially in people with existing allium allergies. Some individuals may also react to moderate levels of salicylates or nickel present in scallions. Symptoms can include oral itching, swelling, or digestive upset.
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