Raw Vs. Cooked Onions: Which One is Better?

The onion is a very ancient bulbous plant, used since the time of the ancient Egyptians not only in cooking, but as a natural remedy for its numerous beneficial properties. Even today, it is a fundamental ingredient in the kitchen, both as a base and as the true protagonist of cooked or raw dishes.

There are many different varieties on the market, but they all have two small common problems: a "tender" effect when cut and a certain difficulty digesting onions. If you have a particularly sensitive stomach, onions could cause a series of discomforts, including bloating, heaviness, and cramps, even when consumed in small quantities. This is because onions are rich in soluble fibers called fructans, which are difficult for the intestine to absorb. Any remaining fructans undergo rapid fermentation, and this process is precisely what makes onions difficult to digest.

If you have trouble digesting onions or a particularly sensitive gut, don't worry: you don't have to completely give up onions. You just need to learn a few tricks that can help you make them lighter, and our guide is here to show you exactly how.

Digestible Onions: Are They Better Raw or Cooked?

It's a common belief that cooked onions are much easier to digest than raw ones. Nothing could be further from the truth: raw onions are much easier to digest, and cooking them reduces many of their properties (such as antioxidants), as well as making them much sweeter.

If you want to digest onions better, it's best to eat them raw, unless you suffer from specific conditions that require complete avoidance, such as gastritis, ulcers, or acid reflux. The only downside, otherwise, is a very strong odor and resulting bad breath.

But there's a solution for this too: to tone down the strong odor of onions after slicing them, you can soak them in cold water for an hour, changing the liquid two or three times. Alternatively, water and vinegar also work, but only for 30 minutes. Another technique is to dab the onion with salt and then let it rest for 10 minutes in ice water. And if that's still not enough, season the dish containing the raw onion with lemon juice, which will tone down the vegetable's pungent odor and flavor.

Tricks to Make Onions More Digestible

In addition to the tips already mentioned, there are many other tricks you can use to make onions more digestible and not sacrifice their goodness for fear of side effects. Especially if you eat them raw, onions should be fresh and firm, and avoid older and/or sprouted bulbs: the fresh vegetable has a more delicate flavor and a higher quantity of enzymes that aid the digestive process.

You should also pay attention to the type of onion you buy, as there are so many different varieties, and not all are equally digestible. Among the most suitable, in this regard, we suggest the Tropea PGI onion: it is one of the most prized and famous varieties in Italy, widely consumed both raw and cooked due to its particularly sweet and delicate flavor.

Even cooked onions can be a little tricky: for example, onions often become heavy when combined with other foods, so try not to mix them with particularly fatty foods like aged cheeses, fried foods, red meat, or foods preserved in oil.

Also, be careful about the cooking method: while fried onion is delicious, cooking it in boiling oil certainly doesn't help lighten it. Opt for oven-baked preparation, for example, by cooking onion gratin, a very easy technique if you follow our recipe , or by cooking the onion with potatoes for a tasty and light side dish.

Another effective trick is to boil the onion before using it in your dishes, because as it boils, it will lose some of its flavor, becoming more delicate and digestible. The same goes for sautéing: first sauté it in a little water and, once it's softened, add oil to continue cooking.

Finally, remember that aromatic herbs are your best friends in this case, and not just for their distinctive aroma. Rosemary, oregano, mint, parsley, basil, curry, coriander, and turmeric are known for their strong digestive properties, so if you're cooking onions with them, they'll certainly make them more digestible.