Low FODMAP Cucumber and Onions

The warmer temperatures outside means summer picnics and barbecues. This can also bring an element of stress for someone following the low FODMAP diet or someone trying to avoid eating too much of a certain symptom triggering FODMAP. Let me relieve some of that stress by offering this tangy low FODMAP cucumber and onions recipe. 

Ingredients

2 cups peeled and sliced cucumbers (about 1 large cucumber)

Cucumbers are a low FODMAP food up to 1/2 cup, diced. However, because the cucumbers are pickled, the FODMAP content is less. The cucumbers absorb the flavor of the brine and have a satisfying tangy crunch. Cucumbers contain phytonutrients, which means it can fight inflammation(1). A win-win with a delicious flavor and health benefits. 

1/2 cup thinly sliced onion

I typically use a yellow onion when I make this recipe. You could use a red onion if you prefer. Once again, the vinegar brine decreases the FODMAP content of this normally high FODMAP containing food which can allow a little more flexibility in the amount of onion you can consume if you are sensitive to fructan. 

1/2 cup water

1 cup white or red wine vinegar

1/2 cup sugar

1 teaspoon salt

These ingredients form the brine. The sugar adds a hint of sweetness that adds another delightful element to the dish. 

Preparation

Prepare the Vegetables

Thinly slice 1/2 cup of onion. This equals about a quarter of a large onion. Wash and peel the cucumber then slice into round disks. Place onions and cucumbers into a small mixing or serving bowl. 

Prepare the Brine

Measure out the water, vinegar, sugar and salt in a small bowl. Whisk to dissolve some of the sugar and salt.

Bring It All Together

Pour the brine mixture over the cucumbers and onions. Cover and refrigerate for at least 2 hours. If you can let it rest overnight the flavors will be even better the next day. 

Recipe

References

1. Naureen Z, Dhuli K, Donato K, et al. Foods of the Mediterranean diet: citrus, cucumber and grape. J Prev Med Hyg. 2022;63(2 Suppl 3):E21-E27. Published 2022 Oct 17. doi:10.15167/2421-4248/jpmh2022.63.2S3.2743