Are shallots low FODMAP? + 9 low FODMAP substitutes

This article will clarify the confusion: are shallots low FODMAP?

We will also discuss what shallots are and list nine low FODMAP substitutes. Moreover, the article gives two examples of how to use shallots in cooking with fewer or without FODMAPs.

Shallots are versatile vegetables, and their mild flavor is appreciated in delicate French dishes. With our advice, you will learn how to create tasty and FODMAP-friendly dishes.

What are shallots?

Shallots are a vegetable with a mild, sweet flavor with a hint of garlic. 

Shallots have small, elongated bulbs of multiple cloves like garlic, but they are more delicate in taste. 

The cloves cover a thin, papery skin that varies from pale brown to purple.

Shallots can be used raw in salads or cooked in a variety of dishes such as:

• Soups
• Stews
• Sauces
• Sautés

In addition to their culinary uses, shallots are valued for their nutritional content, which includes vitamins, minerals, and antioxidants (1).

Are shallots low FODMAP?

No, shallots are high FODMAP due to fructans – fermentable oligosaccharides (‘O’ in FODMAP) (2).

Shallots are a type of vegetable belonging to the Allium family, including onions, garlic, and leeks – all high in fructans.

To read more about fructans, check out our article: Fructans – are you intolerant to them?

Can I eat shallots on a low FODMAP diet?

No, you should not eat shallots on a low FODMAP diet.

However, you can still use shallots in meal preparation. Chop shallots into large pieces, fry them in the oil, and then remove all the pieces before eating.

Fructans are water soluble, which means frying the shallots will give their flavor to the dish without FODMAPs.

Luckily, you can enjoy many low FODMAP vegetables on the low FODMAP diet for plant-based diversity, fiber, and nutrients.

Low FODMAP shallot substitute

A low FODMAP diet does not mean bland meals. There are many low FODMAP shallot substitutes to enrich the flavor.

Low FODMAP swaps include:

1. Green parts of shallot
2. Green parts of spring onion
3. Green parts of the leek
4. Green onion powder
5. Chives
6. Shallot infused oil
7. Onion infused oil
8. Garlic infused oil 
9. Asafoetida or Hing

How do you remove fructans from onions and shallots?

You can not wholly remove fructans from onions and shallots, but you can reduce FODMAP content by pickling them, as fructans are water-soluble.

Monash, a leading authority on FODMAP testing, has tested two pickled and drained onions to be low FODMAP, but we do not have data for pickled shallots.

Summary

Shallots are a high FODMAP vegetable due to fructans.

Low FODMAP substitutes for shallots include green parts of spring onions (green onions/scallions), chives, or the green leaves of leeks. 

Other substitutes are infused oils and asafoetida spice.

To achieve the specific flavor, you can also fry chopped shallots in the oil and remove all chunks before you continue food preparation, as FODMAPs are water-soluble and will not leak into the oil.

Written by Barbara Lešnik, Student Dietitian, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert