Can eating raw onion cause bloating and discomfort?

Indians and their love of onions is beyond words so much so that there are still many people who cannot imagine a hearty meal without onion slices or a classic onion lemon salad. We all have heard all good things about onions and benefits of eating them daily, but what most of us are unaware of is that this humble-spice can silently impact a sensitive stomach and may trigger digestive discomfort and cause bloating. Here’s all you need to know about onions and how they can effectively digestive health in some people.



Is eating onion raw good or bad?

There’s no denying that eating raw onions can indeed cause bloating and digestive discomfort in some people, especially for those people who struggle with sensitive stomachs or digestive disorders like IBS. But why does this happen? Well, raw onions contain a type of carbohydrate called Fructans, which hails from the food group called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). So what exactly are fructans?





What are Fructans?

Raw onions contain a compound (carbohydrate) known as Fructans, which belongs to the group called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). These fructans are not easily absorbed in the small intestine, and when they reach the large intestine, gut bacteria ferment them, producing gas that can lead to bloating, stomach cramps, flatulence, and other digestive issues. Besides fructans, raw onions have sulfur-containing compounds which can irritate the digestive tract, potentially exacerbating symptoms of bloating and discomfort.


How does it impact?

People with sensitive stomach, irritable bowel syndrome (IBS) or onion intolerance are more likely to trigger digestive symptoms. Cooking onions can reduce fructan content and lessen these effects, making them easier to digest for most people. Some individuals may also experience heartburn or acid reflux after eating raw onions, as onions can relax the lower esophageal sphincter, allowing stomach acid to rise into the esophagus.

A simple way to reduce its effect and discomfort, soaking them in cold water before use, eating smaller portions, or substituting with cooked onions or the green parts of scallions can help. People prone to digestive issues should monitor their reactions and adjust onion consumption accordingly. What’s more, avoid eating raw onions, and opt for eating cooking onions or moderating intake often helps reduce these symptoms and improves tolerance.