This is a score for a recipe found elsewhere — not a Toots & Trots recipe. We only store its ingredient list and score.
Serves 4
View original recipe on bbcgoodfood.com ↗Three lenses: how gentle on the gut, how nourishing, how tasty — because gentle isn't the same as healthy. How the scores work →
Swap the high-risk ingredients for lower-load alternatives.
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.
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Scores are modelled estimates — tolerance varies between people and over time. Toots & Trots does not host the original recipe; only the ingredient list and scores are stored here.
Full recipe at bbcgoodfood.com ↗