Garlic. A beloved ingredient, and ubiquitous in our cuisine. From Europe to Asia, from Africa to the Americas. It is in the cooking everywhere.
Most people starting the FODMAP diet panic when we see garlic on all the restricted lists. However, this post is going to provide you some insight on the why, and the how, to manage this limitation. You don’t have to omit the flavor of garlic from your cooking to maintain a healthy tummy.
Read about onion substitutes for the low-FODMAP diet as well in my post: Dr. Rachel’s Low-FODMAP Onion Substitutes
Garlic is a trigger, due to the high concentration of the FODMAP fructans. In garlic, these include fructo-oligosaccharides (FOS), and inulin. Generally speaking, humans don’t have enough of the essential digestive enzymes to break down these fructans. As a result, they are fermented in the large intestine, causing diarrhea, discomfort and bloating.
For those of us with IBS, due to our heightened sensitivity, too much garlic can cause significant distress.
Nevertheless, I have some simple substitutions that maintain taste without tummy aches.
For strategies regarding eating out in restaurants, see my blog post When the Low-FODMAP Diet isn’t Enough for your IBS; Dr. Rachel’s Suggested Additive Tips and Treatments, and Dr. Rachel’s Low-FODMAP Fast-Food Options (Because Low Doesn’t Have to Mean No)
These alternatives are highly successful at keeping the flavors you love, without sacrificing your enjoyment. I offer simple suggestions, to account for the budgetary and convenience restraints we all face.
Before we start, I wanted to review the low-FODMAP portion size for garlic, garlic powder, and pickled garlic.
The only true source for FODMAP food data is the scientifically supported FODMAP apps. These include the Monash Uni app, and the FODMAP Friendly app. I suggest you get both to have constant access to the knowledge you need.
Garlic (clove, raw), & Garlic (black, fermented)
MONASH FODMAP DATA:
- Low-FODMAP serving size of 3g
FODMAP FRIENDLY DATA:
- Low-FODMAP serving size of 1g
Garlic Powder, spice
MONASH FODMAP DATA:
- Low-FODMAP serving size of 2g
FODMAP FRIENDLY DATA:
- Low-FODMAP serving size of 15g
Garlic, peeled, pickled in vinegar
MONASH FODMAP DATA:
- Low-FODMAP serving size of 3g
- Moderate FODMAP serving of 29g
FODMAP FRIENDLY DATA:
- Low-FODMAP serving size of 5g
- Maximum low-FODMAP serving of 17g
One of the reasons I was inspired to write my 2 books, was to guide people through the low-FODMAP diet, from Elimination to Personalization. Click this link to see them on Amazon!
Accurate FODMAP diet food lists are an ever-evolving project. They are constantly being modified, with new foods being tested and added all the time. Certain foods have even changed in their reported FODMAP quantities, by having increases, or decreases made to their suggested portion sizes.
Check out these other great posts:
- Dr. Rachel’s FODMAP Facts: Are Bananas Low-FODMAP?
- Dr. Rachel’s FODMAP Facts: Are Blueberries Low-FODMAP?
- Dr. Rachel’s FODMAP Facts: Is Cheese Low-FODMAP?
- Dr. Rachel’s FODMAP Facts: Is (Pop)Corn Low-FODMAP?
- Dr. Rachel’s Low-FODMAP Onion Substitutes
See the information in detail below!
Below is based on FODMAP data at time of posting
Dr. Rachel’s Note: I highly recommend using a kitchen scale when following a low-FODMAP diet to ensure accurate measurements
When it comes to replacing the flavor of GARLIC, there are several options. Some will replicate the flavor almost exactly, while others are similar, but not identical. You may wish to primarily select one, or many of these options.
Infused Oils
I am a big fan of infused oils in my cooking. When it comes to flavor that is virtually identical, I find that garlic-infused oils are the absolute best.
Many people are surprised to learn that oils infused with garlic may be low in FODMAPs. How is that possible? The answer is related to the biochemistry of the FODMAP fructans. These carbohydrates are not fat soluble, so they will not dissolve in an oil base. Flavors will infuse the oil, while leaving behind the triggering carbohydrates. That means, the product is pure fat, and it will be FODMAP free (provided it is properly manufactured and filtered).
However, it is important to note, that the FODMAP will dissolve in a water-based product. So if you put garlic in a sauce, then remove the garlic pieces, the FODMAPs will remain. Instead, put a tablespoon of infused oil in the sauce, and solve the tummyache!
There are many companies that produce infused oils, and these are invaluable to my recipes. Amazon sells several varieties (ex: Colavita, Fody, GarlicGold, Texana). I typically reduce the amount of regular oil, or butter in my recipe, and substitute it for the infused options :).
Garlic Scapes/ Shoots
Interestingly, there are differing levels of FODMAPs, depending on what part of the garlic you select.
Many people are unaware, that garlic will sprout a stalk (shoot, scape), if left for a long time. This stalk can also be cultivated, or grown, for personal and mass consumption.
Garlic bulbs are high in FODMAPs, as noted above.
However, the green (stalk) portion, is much lower. It has a less robust garlic flavor, but can still provide a savory, garlic-inspired taste.
Super cool FODMAP FACT: You can grow these easily in your home if you can’t find them at the store. Simply plant a garlic clove in a pot with soil, and in about 2 weeks, the little scapes will start to grow.
Garlic scape powder is also available for sale in the US, from a specialty FODMAP website. I personally have not tried this product (Gourmend Foods).
MONASH FODMAP DATA:
- Low-FODMAP serving size of 33g
- Moderate serving of 40g
- Higher amounts contain fructan and fructose
FODMAP FRIENDLY DATA:
- Not tested
Chives & Asian Chives (Garlic Chives)
Chives are an amazing option for FODMAP followers. They are VERY low in FODMAPs.
There are several types of chives. Common chives are readily available, and are mentioned in my post: ONION ADD. I also own chive powder made from common chives.
Another type of chives are Asian/Garlic Chives. They are available in Asian grocery stores.
Garlic chives are also low-FODMAP, and impart a slight garlic flavor to dishes.
Garlic chive powder is available for sale in the US, from a specialty FODMAP website. I personally have not tried this product (Gourmend Foods).
MONASH FODMAP DATA (fresh):
- Low-FODMAP serving size of 80g
- ‘Low in FODMAPs’
FODMAP FRIENDLY DATA:
- Asian chives not tested
- Common chives: nil FODMAPs detected, eat freely
‘Garlic-Replacement’ Salts/Seasonings/Powders
There are several commercially available ‘garlic replacement’ products for FODMAP followers.
Some are salts with artificial garlic flavors (ex: SmokeN’Sanity); some are powders with garlic-like flavoring (ex: FreeFOD, Foddies. All are available on Amazon.
Full disclosure, I have not personally tried any of these options. The reviews are mixed, with some people stating they are great alternatives, and others finding there is a bad texture, aftertaste, or too salty flavor depending on the product. They are also somewhat expensive, unless you plan to use them often.
Asafetida and Other Herbs:
Asafetida is a spice used in Asian and Indian cuisine. It has a pungent aroma, and releases an onion/garlic-like flavor with cooking. It is easily available in stores and online. Asafetida (Asafoetida) tested ‘low in FODMAPs’ by MONASH, and found to contain ‘nil FODMAPs’ by FODMAP Friendly.
Other tools I love in my kitchen include a variety of fresh and dried herbs, like ginger, rosemary, oregano, thyme, chili, and others. I have found that I don’t really enjoy the flavor of garlic anymore, as I think it overwhelms the entire dish, and lingers on my palate long after eating. Since I also have GERD, this can be unpleasant.
Most dried and fresh herbs are very low in FODMAPs, and can be used freely in your cooking.
As you can see, there are several ways to flavor your recipes WITHOUT USING GARLIC. These are very easy to incorporate, and will open up the options for your enjoyment.
My go-to is infused oils, and fresh herbs for my recipes. I have also grown garlic scapes, and found them very handy to add some pizzazz to my cooking.
Over time, you may find your preferred options. Since I am in the personalization FODMAP stage, I have tried to reintroduce garlic and garlic products, without much success. Regardless, personal triggers are variable. You may find that you can tolerate larger portions than those described. Learn your tolerance, and adjust accordingly!
Here are some delicious low-FODMAP recipes that use garlic substitutes!
- Low-FODMAP 30-Minute Korean Beef; Gluten-free, Dairy-free
- Low-FODMAP Ratatouille Garlic Bread Casserole, Gluten-free, Vegetarian
- Low-FODMAP ‘Copycat’ Red Lobster Cheddar Bay Biscuits; Gluten-free
- The BEST Low-FODMAP 30-Minute Skillet Lasagna; Gluten-free
- Low-FODMAP One-Pan Beef and Cheese Macaroni; Gluten-free
For more on the FODMAP diet, check out my amazing posts:
- Dr. Rachel’s Low-FODMAP Diet 5-Day Meal Plan; Recipes and More (IBS-friendly!)
- Dr. Rachel’s Low-FODMAP Fast-Food Options (Because Low Doesn’t Have to Mean No)
- Low-FODMAP Options at Starbucks
- Dr. Rachel’s Low-FODMAP Grocery Shopping List; IBS-friendly, Gluten-free
- Dr. Rachel’s Guide to Starting the Low-FODMAP Diet
Be healthy and happy,
Rachel Pauls, MD
