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High FODMAP
Onion Soup Mix
Avoid during the elimination phase of the diet.
Onion soup mix combines dehydrated onions, salt, spices, and sometimes flour for a concentrated seasoning base. Onion powder contains highly concentrated fructans that easily trigger digestive distress when rehydrated and heated. Commercial preparations frequently add wheat thickeners, garlic extract, or high-fructose stabilizers to enhance depth. The combined allium and wheat triggers frequently cause bloating in sensitive individuals. Strict avoidance or certified low-FODMAP alternatives ensures digestive safety.
fork_spoon Serving Size
No safe serving size
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sticky_note_2 Clinical Notes
Blend dehydrated chives, smoked paprika, and rice flour with sea salt to create a gut-friendly seasoning alternative. Avoid commercial packets that list onion derivatives near the top of the ingredient panel to prevent unnecessary triggers. Store in a sealed container in a cool pantry and use within expiration window to maintain potency.
psychiatry
Dietitian Tip
Individual tolerance varies. If you are in the elimination phase, stick strictly to the recommended serving sizes and consult your healthcare provider if symptoms persist.
Disclaimer: FODMAP content can vary based on ripeness, brand, and preparation method. This database uses general clinical averages. Always listen to your gut and consult a dietitian if unsure.