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Are Shallots Low FODMAP?

Written by Amy Kaczor MS RD LDN, Registered Dietitian  

Are shallots a low FODMAP food?

The acronym "FODMAP" stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, and they are types of sugars that typically cause a worsening in symptoms for those with irritable bowel syndrome (IBS). Most vegetables tend to be low in sugar and, therefore, low in FODMAP. However, the onion family, including shallots, are very high in fructans, a FODMAP, according to the Monash University FODMAP Diet app. Therefore, shallots are not a good option for those following a low FODMAP diet.

Thankfully, in replacement, the following options are great to add flavor to your dishes instead of shallots:
Chives
Leeks (leaves only)
Garlic-infused oil
Green onion tops
And more!

Creativity when cooking will ensure that you don't even miss onion or garlic in your meals on the low FODMAP diet.

What are the health benefits of shallots?

Shallots, similarly to onions, are low in calories but high in antioxidants and essential micronutrients, including calcium, potassium, zinc, and magnesium (Payoff, 2019). Antioxidants protect cells in the body against harmful compounds called free radicals. Shallots also contain fiber, which is beneficial for digestive and gut health. Additionally, research shows that shallots may aid blood circulation and benefit heart health.

Summary

We hope this post answers your questions about the low FODMAP diet and shallots as a part of the low FODMAP diet. Stay tuned for more posts about the low FODMAP diet and low FODMAP foods!

Stay tuned for more posts about low FODMAP foods. Also, check out our other pages for more information on managing digestive health.

References

Panoff, L. (2019, October 17). What are shallots? nutrition, benefits, and substitutes. Healthline. Retrieved April 30, 2022, from https://www.healthline.com/nutrition/what-are-shallots

Veloso, H. G. (n.d.). FODMAP diet: What you need to know. Johns Hopkins Medicine. Retrieved April 19, 2022, from https://www.hopkinsmedicine.org/health/wellness- and-prevention/fodmap-diet-what-you-need-to-know/


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