Is Garlic Low FODMAP? Garlic, Onion, and What to Use Instead

Short answer: no. Garlic and onion are high in FODMAPs, and they are two of the most common reasons people with IBS get symptoms. The good news is you do not have to give up flavor.

Why garlic and onion cause trouble

Both are rich in fructans, a type of carbohydrate that your small intestine does not absorb well. Gut bacteria ferment them in the large intestine, which produces gas and pulls extra water into the bowel. In people with a sensitive gut, that can mean bloating, pain, and changes in bowel habits.

Fructans are in the whole vegetable, in the powders, and in anything made with them, so cooking does not make garlic or onion safe.

Where they hide

• Stock, bouillon, and soup bases
• Pasta sauce, salsa, and salad dressing
• Seasoning blends and rubs
• Chips, crackers, and flavored snacks
• Sausages, deli meats, and plant-based meat substitutes

When you buy packaged food, check the label for garlic, onion, and their powders. Our guide to reading labels for hidden FODMAPs covers the rest.

Low FODMAP ways to get the flavor

Garlic-infused oil

Fructans dissolve in water, not in oil. Oil that has been infused with garlic carries the flavor without the fructans, which is why it is a go-to swap in low FODMAP cooking. Buy it commercially made, or follow safe preparation guidance if you make it yourself. Homemade garlic-in-oil must be handled carefully because it can grow the bacteria that cause botulism if it is stored at room temperature.

The green part of scallions and spring onions

The green tops are generally better tolerated than the white bulb. They add a fresh, oniony taste to eggs, rice, and stir-fries.

Chives

Chives give you a mild onion flavor and are typically tolerated in normal serving sizes.

Asafoetida (hing)

A pinch of this spice, fried briefly in oil, tastes surprisingly like cooked onion and garlic. Check the label: many commercial brands are mixed with wheat flour, which matters if wheat is a trigger for you. Gluten-free versions use rice flour.

Herbs and spices

Basil, thyme, rosemary, oregano, ginger, cumin, paprika, and turmeric add depth without the fructans in garlic and onion. A squeeze of lemon or a splash of vinegar at the end brightens most dishes.

Will I have to avoid garlic forever?

Usually not. The low FODMAP diet is not meant to be permanent. After a short elimination phase, you reintroduce foods one group at a time to see which ones you tolerate. Many people find they can handle some fructans in smaller amounts. Learn how that works in the three phases of the low FODMAP diet.