Are shallots low FODMAP?

High FODMAP, usually limited

Shallots are high FODMAP and are usually limited during the elimination phase.

High FODMAP

Fructan

Last reviewed October 24, 2026

Shallots on a low FODMAP diet

Leave shallots out during the elimination phase, which usually lasts two to six weeks.
Use one of the lower-FODMAP swaps below instead.
High FODMAP doesn't mean forever: during reintroduction, many people find they tolerate some high FODMAP foods in smaller amounts.

Which FODMAPs are in shallots

Fructan: Fructans are chains of fructose found in wheat, garlic, onion and some vegetables. People can't fully digest them, so they reach the large intestine, where gut bacteria ferment them. Read more about high FODMAP foods to avoid with IBS.

Lower-FODMAP swaps

More vegetables

Common questions

Are shallots low FODMAP?

Shallots are high FODMAP and are usually limited during the elimination phase. They contain fructans.

Which FODMAPs are in shallots?

Shallots contain fructans. Fructans are chains of fructose found in wheat, garlic, onion and some vegetables. People can't fully digest them, so they reach the large intestine, where gut bacteria ferment them.

Can I have shallots during the low FODMAP elimination phase?

It's usually best left out during elimination and tested later, during reintroduction.

What can I use instead of shallots?

Lower-FODMAP options include scallion greens, chives and leek leaves.

How do I test shallots during reintroduction?

Shallots belong with the fructans group, which is often tested with regular bread or pasta. Test one group at a time, starting small and increasing over a few days, and note how you feel.

Shallots in our guides

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