Milly Gaines
Garlic and onions are staple ingredients in almost every cuisine globally, adding distinct aroma, taste, texture, and flavour to meals. However, they are very high in fructans, a type of carbohydrate called an oligosaccharide, which is a FODMAP subgroup. FODMAPs are a group of highly fermentable carbohydrates that can trigger IBS symptoms such as bloating, cramping, flatulence, and diarrhoea. So, are cooked garlic and onion safe on the FODMAP diet? The answer is, it depends on the phase of the diet. During the first phase of the low FODMAP diet, it is recommended to avoid cooking with garlic and onions. However, in the second phase, individuals can start to reintroduce these ingredients to determine their tolerance levels. Additionally, there are alternatives to adding garlic and onion flavour to meals without using the whole ingredients, such as garlic-infused oil or onion-infused oil.
| Characteristics | Values |
|---|---|
| Are cooked garlic and onion safe on the FODMAP diet? | Garlic and onion are very high in fructans, a type of carbohydrate called an oligosaccharide, which can trigger IBS symptoms. FODMAPs are water-soluble, so the strategy of cooking with onion and garlic and then removing them before eating does not work. Therefore, garlic and onion should be avoided on the FODMAP diet. |
| Substitutes for garlic and onion on the FODMAP diet | Garlic-infused oil, onion-infused oil, green onions (scallions), garlic powder, ginger, mustard seeds, herbs, spices, lemon and lime juice, low FODMAP stocks, low FODMAP condiments, fennel, bell peppers, celery, carrots, celeriac, chives, garlic chives, peppercorns |
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What You'll Learn
Garlic and onion are high in fructans, a FODMAP subgroup
Garlic and onion are two of the most abundant ingredients in cooking. They are used in almost every cuisine across the globe and can add a distinct aroma, taste, texture, and flavour profile to a meal. However, garlic and onion are high in fructans, a FODMAP subgroup. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. They are a group of highly fermentable carbohydrates that are poorly absorbed in the small intestine and are notorious for triggering IBS symptoms.
Fructans are one of the oligosaccharides, a type of carbohydrate that humans lack the enzymes to digest. As a result, they are not absorbed in the small intestine and instead travel to the colon, where they feed the good bacteria in the gut. For people with IBS or other gastrointestinal issues, this process can cause a buildup of gas and water, leading to pain, bloating, flatulence, or diarrhoea.
During the first phase of a low FODMAP diet, it is recommended to exclude garlic and onion due to their high fructan content. However, there are alternatives and tricks to retain their flavour in cooking. For example, garlic-infused oil can be used as a replacement, as fructans are water-soluble but not fat-soluble. This means that when surrounded by water, the fructans will leech out, but this does not happen with oil. Commercially made garlic-infused oil is a safe option, whereas making your own infused oil and storing it can carry a risk of botulism.
Additionally, the green tops of scallions or green onions are low in FODMAPs and can be used to add an onion flavour to dishes. Other low FODMAP flavours include ginger, fresh herbs, spices, lemon and lime juice, and citrus zest.
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FODMAPs are water-soluble but not fat-soluble
On a low FODMAP diet, garlic and onion are typically excluded during the first phase. Both garlic and onion contain fructans, which are soluble in water but not in fat. This means that when garlic or onion is cooked in water, the fructans will leech out into the water. Therefore, the strategy of cooking with garlic or onion and then removing them before consuming the meal will not work, as the fructans will have already leached into the water.
FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are a group of highly fermentable carbohydrates that can be poorly absorbed in the small intestine and then fermented in the large intestine. The production of gases from the fermentation can trigger symptoms such as gas, bloating, abdominal pain, and distension in people with IBS.
Since FODMAPs are water-soluble but not fat-soluble, there are some ways to still add garlic and onion flavors to meals without the FODMAPs. One way is to replace garlic and onion with infused oils, which are made by infusing oil with the flavor of garlic or onion without including the actual cloves or chunks. This allows for the essence and flavor compounds of these ingredients to be infused into the oil, providing taste and aroma without the high FODMAP content. Commercially made garlic-infused oil or onion-infused oil can be purchased, or they can be made at home.
Additionally, there are other low-FODMAP alternatives that can be used to add flavor to meals. These include herbs and spices such as basil, oregano, thyme, cumin, paprika, and turmeric. Citrus zest from fruits like lemon, lime, or orange can also add a refreshing tang to recipes. Ginger and mustard seeds can provide a strong base flavor without causing digestive distress. Low-FODMAP stocks made with onion or garlic can be used as a flavor base, and there are also low-FODMAP condiments available.
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Garlic-infused oil is a good substitute for garlic
Garlic and onions are a no-go during the first phase of the FODMAP diet. FODMAPs, which are a group of highly fermentable carbohydrates that can trigger IBS symptoms, are water-soluble but not oil-soluble. This means that garlic-infused oil is a great way to add garlic flavour to your cooking without the FODMAP content.
Garlic-infused oil is easy to make at home. Simply peel and gently heat garlic cloves in your chosen oil—olive oil, rapeseed oil, and vegetable oil are all good options—over a very low heat for around 20 minutes, or until the oil reaches 180ºF. Be careful not to let the garlic brown, as this will make the oil very strong. Remove the pan from the heat, cover, and leave to cool completely. Finally, pour the oil through a sieve into a jug, then carefully transfer it to a sterilised glass bottle. The oil will keep for up to a month in a cool, dry place.
Garlic-infused oil can be used in countless dishes, adding a rich, savoury kick to everything from pasta to roasted vegetables. It's also great for drizzling over bread or using as a dip. If you're making your own blend, you can experiment with adding extra ingredients like rosemary, thyme, or chilli peppers for a little extra flavour.
Remember that everyone's tolerance to foods is different, so it's always best to test out new strategies yourself and see how you feel.
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Green onions and garlic chives are low-FODMAP alternatives
Onions and garlic are a no-go during the first phase of the low FODMAP diet, as they contain high levels of fructans, which are Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. FODMAPs are a group of highly fermentable carbohydrates that can trigger IBS symptoms.
However, there are some low-FODMAP alternatives that can help you add garlic and onion flavors to your dishes without triggering IBS. One such alternative is garlic-infused oil or onion-infused oil, which can be used for cooking or as a condiment. You can either buy these oils or make them at home.
Another alternative is to use the green parts of spring onions or garlic chives as a replacement for onions. Chives can be used to garnish eggs, potatoes, soups, mayonnaise-based dressings, and more. Chives are readily available in most grocery stores and are also easy to grow in a garden or patio containers. However, it is important to note that while chives and green onions are low in FODMAPs, they can still cause IBS distress for some people, so it is recommended to slowly test your tolerance.
Gourmend, a company specializing in low-FODMAP products, offers Green Onion Powder that has been lab-tested and certified low-FODMAP by Monash University in serving sizes of 1/4 teaspoon or 0.4g.
Additionally, the Indian spice Asafoetida powder can be used as a spice to replace onion flavor. It can be purchased from an Indian supermarket, but use it sparingly as it has a potent smell.
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Other substitutes include herbs, spices, and aromatics
Garlic and onions are a no-go during the first phase of the low FODMAP diet. They contain high levels of fructans, which are a type of oligosaccharide. Fructans are poorly absorbed in the small intestine and rapidly fermented by bacteria in the large intestine, leading to symptoms in some people with IBS.
However, there are several herb, spice, and aromatic substitutes that can be used to replace the flavours of garlic and onion in cooking.
Herbs
Fresh herbs such as basil, oregano, and thyme can be used to enhance the flavour of dishes.
Spices
Spices like cumin, paprika, and turmeric can be used to add flavour to meals.
Aromatics
Aromatics are foods that release strong flavours and aromas when cooked. They are typically added at the beginning of the dish and combined with oil or butter to form the base of the dish. Fennel, bell peppers, celery, carrots, and celeriac are all examples of aromatics that can be used as substitutes for garlic and onion. Fennel, in particular, has a licorice-like taste and an onion-like texture, making it a good option for those avoiding garlic and onion.
It is important to note that while some of these substitutes are generally considered low FODMAP, individual tolerance may vary. It is always recommended to test out different strategies and see what works best for your body.
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Frequently asked questions
Garlic and onions are very high in fructans, a type of carbohydrate called an oligosaccharide. Humans don't have the enzymes to digest oligosaccharides, so they aren't absorbed by the small intestine. People with IBS or other gastrointestinal issues are more sensitive to this process, and it can cause pain, bloating, flatulence, or diarrhoea. Therefore, garlic and onions are not considered safe on the FODMAP diet, especially during the first phase of the diet.
There are several alternatives to garlic and onion that can be used for flavouring on the FODMAP diet:
- Garlic-infused oil or garlic powder
- Onion-infused oil or onion powder
- Indian spice Asafoetida powder
- Ginger
- Fresh herbs, such as basil, oregano, thyme, or spices such as cumin, paprika, or turmeric
- Lemon or lime juice
- Mustard seeds
- Low FODMAP stocks
- Condiments, such as mustard or hot sauce
It is not recommended to cook with garlic and onion and then remove it before eating, as the FODMAPs will have already leached into the dish. However, if you are cooking for others who are not on the FODMAP diet, you can roast or fry garlic and onion separately and add them to individual plates as desired.
The green tops of scallions or green onions are low in FODMAPs and can be used to add onion flavour to dishes. The white part or bulb of the green onion is high in FODMAPs and should be avoided.
Yes, there are some foods that contain garlic or onion that have been laboratory-tested and certified as FODMAP-friendly when consumed in small serving sizes. These include some sauces, condiments, and snacks. Always check the packaging for certification logos and serving size recommendations.
