Eating raw onions can cause some minor side effects for some. The carbohydrate content of onions can cause bloating and excess gas for this with a non-specific carbohydrate intolerance. Raw onions can also increase the severity of heartburn in those with chronic heartburn and gastric reflux disease. It is also possible to have a specific allergic reaction or a food intolerance to onions, though this is rare. People with onion allergies can experience rashes or itchy eyes. An intolerance to onions may result in vomiting, nausea and other gastric issues.
Whilst there are no clinical trials that determine how many onions you should eat per day it may be wise to add a raw onion salad to your diet once or twice a week. Mix your onion salad with meat, fish or veg for a complete meal and consider adding yoghurt and other condiments.
Nutrition facts (1 medium onion / 143 grams), total carbohydrate 11 grams (4% DV), dietary fibre 3 grams (12% DV), potassium 190 milligrams (5%), protein 1 gram; vitamin C (20% DV), calcium (4%DV), iron (4%DV).
*DV = Daily value based on 2000 calories
Red onion Indian salad – Slice 4 red onions thinly and mix with 4 tablespoons of greek yoghurt. Add 1 teaspoon of chilli powder, 2 teaspoons curry powder. Add 1 teaspoon of salt and one teaspoon of pepper. Add 6 teaspoons each of chopped mint and coriander. Add 6 teaspoons of lime juice, 6 teaspoons of rice vinegar. Mix until combined. Will keep in the fridge for around 5 days.
Red onion Turkish sumac salad – Slice 4 red onions thinly and mix with 1 teaspoon of sumac, 1 teaspoon salt. Add 1 teaspoon red pepper flakes and a half a cup of parsley. Add 2 tablespoons of lemon juice and 4 tablespoons of olive oil.
White onion and cucumber salad – Slice 1 onion thinly and 3 cucumbers. Mix with half a cup of apple cider vinegar and 4 tablespoons of olive oil and 4 tablespoons of water. Add 2 tablespoons of dill and and salt and pepper to taste.