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Nutrition Facts of Onions: The good the bad and the IBS


Praised for their immune enhancing properties, but how much do we really know about the nutrition facts of onions? Should they be a staple in our diets or could they be doing more harm than good?

Lets dig a little deeper.

Onions (Allium cepa), from the classic large bulb vegetable to its many relations of shallots, scallions, leeks and even chives. All have a vast array of health benefits and the ability to greatly enhance the flavour of many savoury dishes; so it is no wonder that throughout our cookbooks and all of Restorative Wellbeing, there is an inclination to encourage the use of onions.

Photo by Markus Spiske on

However, although all looks great on paper, our bodies don’t all work the same. As many benefits there are for people to eat onions, there are also downsides. Onions are the perfect highlight of how important it is to listen to your body. Our bodies are the perfect tool to guide us to heal; without that connection, the healing will be un uphill struggle.

To help you figure out if using onions in your diet is of benefit or harm to your overall health, we are going to break it down simply into the benefits and downfalls.



IBS, Crohns and Coeliac

The group of people who this will be most significant for, is those with inflammatory diseases that affect the digestive system such as, IBS (irritable bowl syndrome), Crohns and Coeliac. As digestive diseases are very personal, learning the ability to sit, listen and observe, the signals of the body is essential to learning how to manage and heal from it. What affects one person will not necessarily affect you in the same way. Although you can gain guidance from sources such as Restorative Wellbeing, your body will be your best friend in this journey.

Those with chronic digestive problems often find a Low-FODMAP diet is a great starting point to discovering what foods suit their bodies best. Low-FODMAP is a three stage diet, starting with the elimination of FODMAP foods. This usually lasts 3-6 weeks. The second stage involves a slow steady process of reintroducing foods and noticing any that tigger symptoms, to find what triggers you. The final stage is adapting to your own personalised diet that you will have discovered through the introduction phase.

Many people who have gone through the Low-FODMAP process have found that onions have to be eliminated from their diet. However there are ways to avoid the causes of digestive problems from onions while still enjoying some of their benefits and flavour.

Low-FODMAP alternatives

Low-FODMAP Recipes.


In short, if you are free from digestive issues, allergens or prone to heartburn, onions should definitely be a go to in your diet. The whole allium family of foods are abundant in health benefits to support your overall health. If you do find that onions prove to affect your health negatively, don’t overlook alternatives, that can still provide flavour and nutritions benefits to your meals.

Onion Recipes

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Please be aware all information in this blog is based on my own personal experience and research, and I am not a medical professional. If you are needing advice about a medical condition, please seek advice from a medical professional.

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