Do Onions Cause Gas?

Do Onions Cause Gas?

Onions are famed for making everyone cry—men, women, and children alikeyet we cannot just part with them. Picking a recipe without onions is as tricky as finding a burger without a bun.

It’s often surprising how a versatile and flavourful vegetable like onion can cause tummy troubles. So, we dedicate this blog to those who’ve wondered, ‘Do onions cause gas?’ and explain a few tips to reduce their negative side effects.

Onions are a staple ingredient in most Indian dishes—it’s like an unwritten rule to peel, wash, and slice them when preparing any food. Though raw onions have a strong taste and smell, they add a distinct flavour to the food and make it taste better when cooked. And not to mention their different layers of health benefits. 

Despite their high nutritional value and taste, some people might experience gas and bloating after eating onions. However, most do not realise that their onion intake is what causes them to have these digestive problems.

If you plan to make a spicy stir-fry for dinner but are worried about whether onions cause gas, it’s time to address your concern. Let’s peel back their skins and uncover the hidden layers to answer your question, ‘Do onions cause gas?’

Why do onions cause gas?

Though onions are known for their gas-producing effect, you must understand that not everyone faces the same issue with the same intensity. People with sensitive stomachs mostly ask, ‘Do onions cause gas.’ While onions can lead to stomach troubles, let’s understand the science behind it and see what causes gas.

Onions contain a high amount of fructans, a type of carbohydrate that is not easily absorbed by the small intestine. Research shows that only 5-15% of fructans are broken down in the small intestine.

The undigested carbohydrates reach the large intestine, where the gut bacteria ferment them, producing gas. So, when you eat onions in large quantities, this gas can further worsen the symptoms and cause bloating, flatulence, or stomach cramps.

Besides fructans, onions also contain sulphur compounds like thiosulphinates and sulphides that contribute to digestive discomfort. If you pass a smelly gas, know that the sulphur compounds add to the pungent odour.

If you find onions impacting your digestion significantly, explore probiotics offered by The Good Bug for additional support.

So, does that mean you’ve to completely avoid onions to prevent gas troubles?

Not at all! Onions offer diverse health benefits, so getting rid of them is not a practical solution. Let’s check out how onions impact our health before exploring ways to manage gas issues.

Health benefits of onions

onions

We’ve seen how onions cause gas, but that does not allow you to overlook their nutritional value. Onions are packed with vitamin C, potassium, antioxidants, and anti-inflammatory compounds that benefit your health in several ways.

From reducing inflammation and preventing blood clots to lowering blood pressure and improving heart health, eating onions gives you the boost for maintaining perfect health.

Raw onions are also a great source of dietary fiber that helps feed the beneficial bacteria in the gut. Fiber ensures the growth of gut bacteria and balances the gut microbiome.

Besides making you feel fuller and aiding in weight management, fiber enhances digestion, thus improving your overall gut health. Incorporating a high-quality prebiotic from The Good Bug can further boost these benefits.

Despite their varying benefits, it’s important to address how to make onions less gas-inducing.

It’s natural to wonder, ‘Do onions cause gas?’ yet you cannot keep them out of your kitchen. Next, let’s see a few tips to prevent gas and bloating after eating onions.

Tips to reduce gas from onions

People with sensitive stomachs and digestive disorders like irritable bowel syndrome (IBS) can face tummy issues like gas and bloating after eating raw onions.

However, do not be disheartened thinking you cannot add onions to your meals. You can still make your dishes delicious with the flavour of onions by following these simple tips:

  • Cook the onions well: Instead of adding raw onions to your diet, consider cooking them before eating. Cooking the onions will help break down the fructans and make them easier to digest, thus reducing the effects of gas.

  • Opt for smaller portions of onions: Limiting the amount of onions in your food can lessen the impact on your digestive system. Always choose smaller portions or try incorporating them with other ingredients to reduce gas production.

  • Include probiotics in your diet: Probiotics will help you manage your gut microbiome and keep your digestion smooth. You can include probiotic-rich foods like yoghurt, kefir, kimchi, kombucha, etc., or try The Good Bug’s Gut Balance probiotics for an extra boost.

We’ve seen how cooking onions can help control the unwanted side effects, but is there a way to cook onions? Is cooking onions in water recommended?

Since we have an answer to ‘Why do onions cause gas?’ it’s time to uncover a few cooking techniques that will help minimise their gas-causing effects:

  • Avoid cooking onions in water: As fructans are soluble in water, they can leak into the water when onions are cooked in stews or stocks and lead to digestive discomfort when consumed. So, it is wise to cook onions in oil, as fructans are not soluble in oil.

  • Soak raw onions in cold water: While it’s always better to cook onions, you can try soaking them in cold water for at least 30 minutes before eating and consuming them raw.

  • Combine onions with other high-fiber vegetables: Cooking onions with vegetables that are high in fiber, like carrots, celery, broccoli, cauliflower, etc., can slow down the digestion process and prevent discomfort.

  • Add carminative herbs and spices: Incorporating herbs and spices, like fennel, cumin, turmeric, ginger, etc., while cooking onions can improve digestion and reduce gas production.

Speaking of combinations, let's look at some foods that'll make your onion dishes gut-friendly.

Foods to combine with onions to make them less gassy

Though the thought ‘Do onions cause gas’ is bothersome to some people, we’ve seen how you can overcome the gassy effects with a few simple cooking tips.

We’ve also discussed how cooking onions with other ingredients can relieve tummy troubles. Here are some foods you can try combining with onions and understand how they impact your gut health:

  • Cilantro or coriander leaves

  • Probiotic-rich foods like yoghurt, kefir, etc.

  • Healthy fats like olive oil or butter

  • Garlic

But before you dive into these delicious combos, there are important moments when you should avoid raw onions entirely.

When to avoid eating raw onions?

Even though eating raw onions can cause gas in some people, you must avoid them completely if your symptoms persist or escalate even after experimenting with the above cooking tips and food combinations. Here are some signs to watch out for while having onions:

  • Lingering stomach issues: Do you notice extreme pain in your stomach, or does your stomach feel unusually bloated after consuming raw onions? If so, you must watch out for your onion consumption. 

  • Severe medical conditions: You must avoid onions if you’re diagnosed with health conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or celiac disease. Consuming them raw will further worsen your health; hence, limit their consumption or, better yet, avoid it altogether. 

In such cases, the best course of action is to consult your doctor. They can identify the troublemakers by assessing your lifestyle and food patterns and helping you choose the best alternatives. 

So, do onions cause gas? Like many things in life, the answer isn't a simple yes or no. It depends on your gut health and how your body processes certain sugars in onions. But fear not, onion lovers! Even if you experience gassiness after a delicious oniony meal, there are still ways to enjoy this flavourful ingredient.

If you want to explore ways to tame tummy troubles and keep your gut happy, visit The Good Bug. We offer a treasure trove of information on gut health, with tips on managing gas, delicious gut-friendly recipes, and a supportive community to answer all your digestive questions. So, prepare to face your health issues confidently with The Good Bug’s range of prebiotics and probiotics!

References

https://www.eatthis.com/side-effect-onion/

https://www.medicinenet.com/why_are_onions_bad_for_you/article.htm

https://www.healthline.com/nutrition/disadvantages-of-onion#The-bottom-line

https://www.oswalddigestiveclinic.com/do-onions-cause-gas

https://www.livestrong.com/article/387543-digestive-problems-with-onions-garlic/

https://casadesante.com/blogs/gas-bloating/do-raw-onions-cause-gas-and-bloating

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