Onions are one of the most versatile ingredients in Brazilian cuisine, from stir-fries and condiments to sauces and salads. But is eating raw onion good for you? Rich in bioactive compounds, onions provide numerous health benefits, but should be consumed with caution by people sensitive to FODMAPs, short-chain carbohydrates that ferment in the intestines and produce gas.
“Onion is widely used in cooking and known for its antioxidant and anti-inflammatory compounds, such as quercetin. In addition to flavor, it contributes to the immune system, helps control blood sugar levels and promotes gut health. However, for some people, especially those with digestive sensitivities, consumption may cause discomfort,” explains Vanessa Giglio, functional clinical nutritionist and nutrigenomics.
Raw onion vs cooked onion
Raw onion preserves more bioactive and antioxidant compounds, but also concentrates greater quantities of fructans, a type of fermentable carbohydrate belonging to the FODMAP group.
“These substances can cause gas, bloating and discomfort in people with irritable bowel syndrome (IBS) or intestinal sensitivity,” says the expert.
Cooked onions are easier to digest, as some of these compounds are reduced by heat. “However, highly sensitive individuals may need to limit consumption, especially of the raw version,” he adds.
Onion and FODMAP
White and red onions are considered high FODMAPs, meaning they can trigger symptoms like bloating and cramps in people with increased sensitivities.
“For those who tolerate it well, its regular consumption, especially in various preparations, offers important health benefits”, he concludes.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
