| Preparation | Gas | Binding | Overall |
|---|---|---|---|
| Rawusual | 8.8 | 0.5 | 9.0 |
| Steamed | 8.0 | 0.5 | 8.1 |
| Boiled & drained | 6.6 | 0.5 | 6.3 |
| Roasted (low oil) | 8.8 | 0.5 | 9.0 |
| Sautéed | 8.8 | 0.5 | 9.0 |
| Pickled | 7.1 | 0.5 | 7.2 |
| Puréed / mashed / peeled | 8.8 | 0.6 | 9.0 |
| Powdered / dehydrated | 10.0 | 0.5 | 10.0 |
| Infused oil | 1.3 | 0.5 | 3.7 |
Three lenses: how gentle, how nourishing, how tasty. Gentle isn't the same as healthy — how the scores work →
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Worth knowing: strong effect on odour
Sulphur compounds plus a heavy fructan load, so it tends to bring both wind and smell.
Onion-infused oil is the usual swap. Green tops of spring onion are milder than the white bulb.
This sits outside the GASP score, which measures how hard a food is on your output. How odour works
Alternatives for onion, ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Fructans are water-soluble, not fat-soluble, so infused oil carries the savoury aroma; spring onion green tops add fresh allium note without the bulb's fructans.
A middle ground between staying true to the dish and easing symptoms.
Infused oil for the aromatic base, chives for fresh allium lift, a little miso for the savoury depth onion usually provides.
Lowest likely gas, urgency, residue and irritation.
Lowest-FODMAP way to get an oniony note; asafoetida gives a savoury allium hint in tiny amounts.
The odd gentle recipe and a practical tip or two for living well with a pouch. No spam — leave any time.
Scores are modelled estimates, not medical advice. Everyone's gut is different, and tolerance changes over time. Reintroduce foods one at a time, and follow your own medical team's advice.