Onions
Onions are a staple in many cuisines, but they contain fructans, which are complex carbohydrates that can be difficult to digest for some individuals. These fructans can lead to bloating and gastrointestinal discomfort. Leeks, garlic, and wheat also contain fructans, making them potential culprits.
If you want to avoid bloating from onions, consider substituting them with celery or fennel, which can provide a similar flavor profile. Additionally, green onions’ tops are low in fructans and make for a good alternative. Some experts opine that reducing fructan intake can significantly improve digestive symptoms in individuals with fructan intolerance. [3]
