Onions In Vegetarian Diet Causing Gas

Question For Savvy Vegetarian

I read what you had to say about beans and flatulence. If I drain off the soaking water for beans I cook myself or rinse canned beans, I don't have any problems with them. However, onions do cause me problems the next day. What can I do about that? I love the flavor onions give to food and don't want to give them up. MJ

Savvy Veg Advice

Dear M.,

Thanks for writing to Savvy Veg. It's the fructose in onions that causes gas, apparently. Try cooking the onions in a little oil until they're soft before adding them to foods - that will partially break down the sugar. Also, reduce the amount you eat. A little onion goes a long way in my experience.

You can also use gas-alleviating spices like ginger, cumin, caraway, turmeric, fennel, asafoetida (aka hing). Asafoetida is extremely strong, just use a small pinch, and heat it first in oil to reduce bitterness. It also can be an onion substitute for people who can't do onions (like me). The Japanese seaweed Kombu is also recommended for gas - if you can figure out what to do with it. Mostly I've used it in soup stocks.

Probiotics like yogurt and kefir (acidophilus) in moderation may reduce gas by restoring balance to the digestive flora. In India, yogurt is often eaten with meals in a drink called lassi, or in yogurt salads called raitas.

All these remedies are for cooked food. I guess for eating raw onion you'd have to pick your times for least exposure.

Hope this helps!

All the best, Judy Kingsbury, Savvy Veg

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