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Are Chives Low FODMAP? (The Perfect Herb?)

A low FODMAP diet is recommended for people struggling with irritable bowel syndrome (IBS). This diet limits your consumption of indigestible, fermentable carbs – FODMAPs – in order to prevent various IBS-related symptoms.

While many foods contain FODMAPs, there are still numerous left that make for a safe addition to a low FODMAP diet.

For example, many vegetables and herbs aren’t too high in FODMAPs. One of the most common herbs – chives – is a great example. But how low in FODMAPs are chives?

Are Chives Low FODMAP?

Chives are a perfect herb for a low FODMAP diet, as they contain barely any FODMAPs. It’s still important to stick to a certain serving, though. That way, you can be sure that the chives you eat won’t trigger any IBS symptoms.

Chives are also a rich source of antioxidants and other plant compounds that contribute to good health. 

So, including them in your diet, whether you follow a low FODMAP diet or not, can be incredibly beneficial.

How low in FODMAPs are chives?

Chives are very low in FODMAPs, containing barely any sorbitol, fructans, lactose, and other FODMAP carbohydrates. But you still have to stick to a certain serving size – about one tablespoon (4 grams or 0.14 ounce) in a single serving.

While this might seem like a very small serving, keep in mind that chives are very flavorful, a tablespoon is a rather large serving for this type of herb.

Can you eat chives on a low FODMAP diet?

In moderate servings, chives are considered safe for a low FODMAP diet and people with IBS. They are very flavorful, so they can help you make your dishes more tasteful without including any high-FODMAP ingredients like onions or garlic.

Still, it’s important to stick to a certain serving size. For chives, aim for one tablespoon (or 4 grams) of this tasty herb. In this serving, you won’t trigger any IBS symptoms or put any pressure on your digestive system.

So, in this serving size, chives are safe for most people.

Are dried chives low in FODMAPs?

Dried chives are allowed on a low FODMAP diet. They have about the same content of these indigestible carbs as fresh, chopped chives. So, as long as you stick to a certain serving size, you can safely include them on a low FODMAP diet.

The safest serving is about one tablespoon, so make sure not to go above that. As with anything, moderation is key.

Dried chives are a perfect addition as a topping for various foods like meat, omelets, pasta dishes, casseroles, and many more. They can easily add flavor without any calories, as just one tablespoon contains barely one calorie.

So, chives can help you add flavor to a low FODMAP diet.

Are chives good for you?

Despite being low in calories and macronutrients, chives are actually very nutrient-dense. Just one tablespoon of chives contains a low of minerals and vitamins that can improve your health.

For example, this serving of chopped chives contains about 5% of your daily recommended need for vitamin K

This fat-soluble nutrient is responsible for bone metabolism and the production of blood-clotting factors. Because of that, vitamin K deficiency can cause frequent nose bleeds, bruises, and even blood in urine and stool.

So, it’s very important to get enough vitamin K-rich foods in your diet.

Chives also contain a decent amount of vitamin C. This vitamin, also called ascorbic acid, is necessary for the growth, development, and repair of all the tissues in your body.

Getting enough vitamin C also lowers your risk of catching a cold or flu, as this nutrient boosts your immune system and helps with disease prevention.

Vitamin C also ensures proper iron absorption, wound healing, and maintenance of cartilage, bones, and teeth.

So, make sure to include foods like chives in your diet to reap the health benefits that vitamin C provides.

Chives also contain some calcium – a mineral crucial for building and maintaining healthy and strong bones. 

Calcium also helps boost your immune system, reducing your risk of catching various viral diseases like the common cold or flu.

What’s more, along with vitamin D, calcium can even protect you against cancer, diabetes, and high blood pressure.

Chives are also rich in various plant compounds that have strong antioxidant properties. This means that eating chives helps your body flush out free radicals, preventing oxidative damage and stress to your cells.

As a result of that, you’re at a lower risk of developing several conditions like chronic inflammation, diabetes, heart disease, and cancer.

In fact, studies show that eating vegetables like chives can reduce your risk of breast cancer, as long as you make this herb a regular part of your diet.

One of the plant compounds found in chives is also called lutein. Lutein is a powerful antioxidant that helps prevent macular degeneration and age-related eye disease. It also helps protect your eyes from damage related to everyday life.

So, eating chives for their antioxidant content is a great idea.

Chives also contain a good dose of choline – a nutrient that has several health benefits for humans. For instance, getting enough choline helps with memory, mood, muscle control, and other crucial brain and nervous system functions and operations.

What’s more, various research believes that eating chives and other allium vegetables (a group of vegetables that chives belong to) can improve several health conditions.

Chives have anti-inflammatory, antitumor, and antimicrobial effects. Because of that, eating them can help with conditions like heart disease, inflammation, and many bacterial infections.

So, as you can see, adding chives to your diet can be a wonderful idea for everyone.

Conclusion

Chives are a low FODMAP herb that’s suitable for people with IBS. Because of that, you can include them in various dishes without triggering any digestive system issues. Chives are also a great low-FODMAP replacement for onions and garlic.

Chives also contain a lot of powerful nutrients and plant compounds. They’re also very low in calories, so they’re considered incredibly nutrient-dense.

So, there’s no reason not to include this herb in your diet.

Sources: Nutrition Data, PMC, and Wiley Online Library