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Shallot and Gut Health
Shallots are a flavorful bulb vegetable from the allium family, often used to enhance dishes. While rich in fiber and phytonutrients, they can trigger digestive symptoms in sensitive individuals due to their FODMAP content and allium compounds.
- High in FODMAPs, especially fructans—problematic for IBS and sensitive guts
- Member of the allium family, may cause issues for allium-sensitive individuals
- Contains both soluble and insoluble fiber, supporting gut health but may cause gas
- Can be high in nickel and moderate in salicylates—relevant for those with sensitivities
- Not a significant source of histamine, but may act as a histamine liberator in some
Shallots and FODMAP Content
Shallots are high in FODMAPs, particularly fructans, which are poorly absorbed carbohydrates. Even small amounts can trigger symptoms like bloating, gas, and abdominal pain in people with irritable bowel syndrome (IBS) or FODMAP sensitivity. For most, a serving above 10 grams is likely to cause issues, making shallots a food to limit or avoid on a low-FODMAP diet.
| FODMAPs | Level | Portion Guidance |
|---|---|---|
|
Monosaccharides (Fructose)
|
High |
|
|
Disaccharides (Lactose)
|
Low | — |
|
Fructooligosaccharides (Fructans)
|
High |
|
|
Galactooligosaccharides (GOS)
|
Low | — |
|
Polyols (Mannitol)
|
Low | — |
|
Polyols (Sorbitol)
|
Low | — |
Histamine and Shallots
Shallots are not a direct source of histamine, but as part of the allium family, they may act as histamine liberators in sensitive individuals. This means they can trigger the release of histamine from body stores, potentially worsening symptoms in those with histamine intolerance or mast cell activation.
| Histamine & Related | Level | Portion Guidance |
|---|---|---|
|
Histamine Level
|
Low |
|
|
Other Biogenic Amines
|
Low |
|
|
Histamine Liberator
|
Low | — |
|
DAO Blocker
|
Low | — |
Fiber Content in Shallots
Shallots contain about 3.2 grams of fiber per 100 grams, with a mix of soluble and insoluble fibers. These fibers support gut health by feeding beneficial bacteria and promoting regular bowel movements. However, the same fibers, especially fructans, can cause gas and bloating in sensitive individuals.
Total Fiber
Digestive Impact of Shallots
The combination of fructans and fibers in shallots can make them difficult to digest for some people. Symptoms like bloating, cramping, and flatulence are common, especially in those with IBS or allium sensitivity. Cooking may reduce some irritants but does not eliminate FODMAPs.
Allium Sensitivity and Allergies
Shallots belong to the allium family, which also includes onions and garlic. Some individuals experience digestive discomfort or allergic reactions to alliums, such as stomach pain or oral irritation. True allium allergy is rare, but intolerance is more common, especially in sensitive guts.
Details
- Absent Wheat / Spelt
- Absent Rye
- Absent Barley
- Absent Oats
Details
- Absent Crabs
- Absent Prawns
- Absent Shrimp
- Absent Lobsters
- Absent Crayfish
Details
- Absent Almonds
- Absent Brazil Nuts
- Absent Cashews
- Absent Hazelnuts
- Absent Macadamia Nuts
- Absent Pecans
- Absent Pistachios
- Absent Walnuts
Details
- Absent Clams
- Absent Mussels
- Absent Octopus
- Absent Oysters
- Absent Snails
- Absent Squid
Nickel and Salicylate Content
Shallots can be moderately high in nickel and contain moderate levels of salicylates. People with nickel allergy or salicylate sensitivity may experience symptoms like skin reactions or digestive upset after consuming shallots. These sensitivities are less common but important for affected individuals.