Is spring onion dip low FODMAP? A gut-friendly guide to savory snacking

Did you know that research has found the low FODMAP diet reduces symptoms in up to 86% of people with IBS? For those following this diet, the question, 'Is spring onion dip low FODMAP?', is crucial. The answer lies in which part of the vegetable is used, as not all are created equal in FODMAP content.

Quick Summary

Spring onion dip can be low FODMAP, but only if made with specific ingredients and preparation methods. The green leafy parts of the spring onion are low in FODMAPs, while the white bulbs are not. A safe dip must also use lactose-free dairy and infused oils.

Key Points

• Green Tops Only: The green, leafy part of the spring onion is low FODMAP, but the white bulb is high in fructans and must be avoided.

• Use Lactose-Free Dairy: For a creamy dip base, use lactose-free sour cream and cream cheese to eliminate high FODMAP dairy.

• Flavor with Infused Oils: Get a safe garlic flavor by using garlic-infused olive oil, as fructans are not oil-soluble.

• Add Safe Herbs: Enhance taste with low FODMAP herbs like dried chives, parsley, or dill.

• Chill for Best Flavor: Refrigerating the dip overnight allows the flavors to deepen and meld for a more satisfying taste.

• Choose the Right Dippers: Serve your dip with low FODMAP-certified crackers or fresh, low FODMAP vegetable sticks like carrots and cucumbers.

Understanding FODMAPs and Alliums

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are a group of short-chain carbohydrates that can be poorly absorbed by the small intestine and fermented by gut bacteria. This process can lead to digestive discomfort, especially for individuals with Irritable Bowel Syndrome (IBS). Onions and garlic are notoriously high in fructans, a type of oligosaccharide, making them off-limits during the elimination phase of the low FODMAP diet.

The crucial difference: Green tops vs. White bulbs

Fortunately, nature provides a clever solution with spring onions (also known as green onions or scallions). While the white bulb contains high levels of fructans, the dark green, leafy parts do not. This means that by using only the green tops and discarding the white bulb, you can achieve that desirable savory onion flavor without triggering digestive symptoms. Monash University, the pioneer of the low FODMAP diet, confirms that the green tops are low FODMAP in generous serving sizes.

Crafting a low FODMAP spring onion dip

Creating a delicious and gut-friendly dip is straightforward with a few simple ingredient swaps. The goal is to mimic the classic taste and creamy texture while eliminating high-FODMAP culprits. Here is a reliable recipe and a list of alternative ingredients to get you started.

Recipe for a delicious low FODMAP spring onion dip

Ingredients:

• 1 ½ cups lactose-free sour cream
• ½ cup lactose-free cream cheese, softened
• 1 cup finely chopped spring onion green tops (about 2 bunches)
• 3 tbsp garlic-infused olive oil
• 1 tsp dried chives or fresh chives (both are low FODMAP)
• 1 tsp dried parsley
• ½ tsp sea salt, to taste
• ¼ tsp black pepper, to taste

Instructions:

1. In a medium bowl, use a fork or whisk to combine the softened lactose-free cream cheese and lactose-free sour cream until smooth and creamy. Ensure all lumps are worked out for the best texture.
2. Stir in the garlic-infused olive oil, dried chives, dried parsley, sea salt, and black pepper until well combined.
3. Gently fold in the finely chopped spring onion greens.
4. Cover the dip and refrigerate for at least 1 hour, or ideally overnight. This allows the flavors to meld and develop fully.
5. Taste and adjust seasonings as needed before serving.

Acceptable dippers for your low FODMAP dip

Pairing your dip with low FODMAP-friendly options is key to a truly gut-friendly snack. Consider these choices:

• Carrot sticks
• Cucumber slices
• Bell pepper strips
• Low FODMAP-certified gluten-free crackers
• Rice crackers
• Sturdy endive or radicchio leaves
• Corn chips (check for onion/garlic powder)

Comparison: Standard vs. Low FODMAP Dip

Feature	Standard Spring Onion Dip	Low FODMAP Spring Onion Dip
Spring Onion Usage	Uses the entire spring onion, including the high-FODMAP white bulb.	Uses only the low-FODMAP dark green leafy tops.
Dairy Base	Often uses regular sour cream and cream cheese, which contain lactose.	Uses lactose-free sour cream and cream cheese.
Garlic Flavor	Fresh garlic or garlic powder, both high in fructans.	Garlic-infused olive oil, where the fructans do not leach into the oil.
Onion Flavor	Relying on the white bulb for a strong onion taste.	Using the green tops for a milder, fresh onion flavor.
Added Spices	May contain onion powder or other high-FODMAP seasonings.	Uses low-FODMAP dried herbs like chives and parsley.

The science of infused oils

One of the most valuable tools for a low FODMAP diet is using infused oils. Fructans, the FODMAP in onions and garlic, are water-soluble but not oil-soluble. This scientific principle is why you can safely enjoy the flavor of garlic-infused oil. The aromatic compounds transfer to the oil, but the problematic carbohydrates do not. When making your own or buying store-bought infused oils, ensure all solids (the garlic or onion) are completely removed. Monash University and FODMAP Friendly-certified oils guarantee safety.

Conclusion: Savor the flavor, not the symptoms

Answering the question, Is spring onion dip low FODMAP?, requires careful attention to detail. By understanding that only the green part of the spring onion is safe and combining it with lactose-free dairy and garlic-infused oil, you can create a delicious and gut-friendly dip. The low FODMAP diet is about managing symptoms effectively, and with the right knowledge and ingredients, you don't have to sacrifice flavor. Enjoy your savory snacking without the digestive distress by following these simple guidelines and recipes.

Learn more about managing your low FODMAP journey at the authoritative Monash University blog, which offers regular updates and helpful resources.

Optional outbound link

Monash FODMAP Blog

Frequently Asked Questions

Which part of a spring onion is low FODMAP?

Only the dark green, leafy tops of a spring onion are low FODMAP. The white bulb is high in fructans and should be discarded during the elimination phase of the diet.

Can I use onion powder or dried onion flakes instead?

No, onion powder and dried onion flakes are concentrated sources of fructans and are high in FODMAPs. Stick to the green tops of spring onions or infused oils for safe onion flavor.

Are garlic-infused oils safe on a low FODMAP diet?

Yes, commercially made and properly prepared homemade garlic-infused oils are safe. Fructans are water-soluble, not oil-soluble, so the flavor transfers to the oil while the FODMAPs do not.

What kind of cream cheese and sour cream should I use?

You should use certified lactose-free versions of cream cheese and sour cream to ensure the dip is low in FODMAPs. These products are widely available in many supermarkets.

How can I check if store-bought dips are low FODMAP?

Most store-bought dips are not low FODMAP because they often contain onion and garlic powder. Always check the ingredients list for these and other high-FODMAP ingredients. Look for products with a Monash University or FODMAP Friendly certification logo.

What are some other low FODMAP herbs I can add to the dip?

Besides chives and parsley, you can safely use other herbs like fresh or dried dill, basil, and a small amount of fennel leaves to add complexity to your dip.

Why is it important to use garlic-infused oil instead of fresh garlic in a dip recipe?

Fresh garlic contains fructans that are water-soluble and would be mixed throughout a dip. Garlic-infused oil captures the flavor without the fructans, making it a safe alternative for individuals with IBS.