Many people following a low FODMAP diet for irritable bowel syndrome (IBS) management wonder if they can eat garlic. The truth can be confusing: while whole garlic is high in FODMAPs, there are ways to enjoy its flavor without triggering gut symptoms like gas, bloating, and abdominal pain.

In this article, we'll answer the question "is garlic low FODMAP?" and share practical tips for incorporating garlic's savory and aromatic flavors into your meals without triggering IBS symptoms.

Is Garlic Low FODMAP?

No, garlic is not low FODMAP, according to Monash University FODMAP data. White garlic (the most common kind) contains a type of FODMAP called fructans, while black garlic contains fructans and the FODMAP fructose.

If you're on the elimination phase of the low FODMAP diet, you should avoid garlic, as its high FODMAP levels make it a very common trigger for IBS symptoms in people with fructan intolerance. For tips on managing IBS while still enjoying flavorful meals, check out our guide on thriving with IBS.

While garlic is a common IBS trigger, other foods containing fructans also often trigger symptoms in those with fructan intolerance. These foods include wheat, rye, barley, onions, and certain other nuts, fruits, and vegetables.

How to Handle Garlic on a Low FODMAP Diet

As we've already mentioned, you should avoid garlic if you're currently in the elimination phase of the low FODMAP diet. This includes garlic ingredients such as:

  • Fresh or cooked garlic
  • Garlic cloves
  • Garlic powder
  • Garlic extract
  • Garlic paste
  • Garlic salt

Additionally, be aware of hidden garlic in foods such as sauces, soups, butter, pasta with fillings, packet or jar seasonings, chutneys, marinated meats, and processed foods like potato chips and store-bought salsa. Garlic is often added as a seasoning in these foods, and even small amounts can be enough to trigger symptoms. Be sure to read food labels to ensure you're not accidentally buying products that contain garlic. In general, foods with "natural seasonings" or "natural flavors" on the ingredient list can be considered low FODMAP, as garlic is likely present in extremely small amounts (if at all). 

Once you move on to the reintroduction phase of the low FODMAP diet, you can test your tolerance to garlic to see if it triggers symptoms. Here are some guidelines for testing your tolerance to garlic:

  • Day 1: Add ⅓ clove of garlic to one of your meals.
  • Day 2: Add ⅔ clove of garlic to one of your meals.
  • Day 3: Add 1 clove of garlic to one of your meals.

Keep track of your symptoms as you reintroduce garlic. If symptoms arise, return to a completely low FODMAP diet for two to three days before re-testing the portion that caused symptoms. This will enable you to see whether you can tolerate smaller portions of garlic.

It's essential to test garlic separately from other foods containing fructans, as some individuals may find they're intolerant to garlic but not to other types of fructans.

Common Garlic Low FODMAP Alternatives

We know that giving up garlic can be difficult, as it adds great flavor to meals and is a staple ingredient in many recipes. Fortunately, many different alternatives can provide garlic flavor without the FODMAPs.

Garlic-Infused Oil

You might be surprised to learn that garlic-infused oil is a low FODMAP option. This is because fructans are not fat-soluble (i.e., they don't dissolve in oil). However, the compounds that provide garlic's flavor do dissolve in oil. The result? You get oil that tastes like garlic but with none of the fructans. This allows you to enjoy garlic flavor without gut symptoms like gas and bloating. We recommend using extra-virgin olive oil (EVOO) infused with garlic, as EVOO has been shown to reduce inflammation and lower the risk of diseases like cancer and heart disease.

You can use garlic-infused oil instead of regular EVOO to add flavor to dressings, marinades, pasta, soup, and veggies. Keep in mind that large amounts of fat can trigger IBS symptoms in some people, so be mindful of how much oil you add if you know you're sensitive to high-fat meals.

Raw Garlic Shoots

Raw garlic shoots (also known as garlic scapes, green garlic, or garlic stalks) are an excellent low FODMAP alternative in serving sizes of six tablespoons or less. Here are some ways to use them in your cooking:

  • Slice thinly and toss into salads or low FODMAP grain bowls.
  • Puree a few pieces into vinaigrettes or lactose-free yogurt-based dips.
  • Add to sandwiches or wraps.
  • Blend with olive oil, lemon juice, and low FODMAP nuts for a gut-friendly pesto.
  • Finely chop and sprinkle over soups or roasted vegetables before serving.
  • Add finely sliced shoots to omelets or scrambled eggs.
  • Use as a garnish for grilled meats or fish.

Raw garlic shoots can also be purchased as dried garlic scape powder, which may be easier to find (raw garlic shoots are typically only available fresh in the late spring and early summer).

Spring Onions

Spring onions (also called scallion or green onion) are an aromatic replacement for garlic, but it's important to only use the green portions, as the white parts and bulb are high in fructans and fructose. Here are some ways you can use spring onions in place of garlic:

  • Blend into sauces or dips.
  • Stir chopped green tops in at the end of cooking for a fresh, aromatic flavor.
  • Whisk finely minced green tops into vinaigrettes or marinades.
  • Use raw green onion tops to finish off savory dishes like low FODMAP pasta, eggs, or potatoes.

Garlic Chives

Garlic chives offer a mild garlic flavor and can be used fresh or cooked. If you can't find them at the grocery store, consider growing them at home. 

To grow garlic chives on a windowsill, plant them in a well-draining pot at least six inches deep. Place the pot in a sunny spot (or use a grow light) and water when the soil starts to dry out. You can start harvesting the garlic chives when the leaves are about six to eight inches tall. Cut about one inch above the soil to encourage regrowth and prevent flowering.

Asafoetida Powder

Asafoetida is a pungent spice that can be fried in oil to provide a garlicky flavor without the FODMAPs. Try heating a pinch in oil before adding vegetables to impart a savory flavor, add a small pinch directly into broths or stews, or mix into DIY spice blends. Keep in mind that asafoetida is an extremely strong-tasting spice, so a little goes a long way!

Low FODMAP Garlic Replacement Powders

There are also several companies that sell low FODMAP garlic replacement powders. Here are some of our favorites:

Improving Your Low FODMAP Diet

It can be challenging to determine which foods are low FODMAP, especially when you’re dining out and you’re unsure of the ingredients in your meal. Additionally, garlic is a prebiotic and offers many health benefits. Prebiotics can improve our gut health by feeding the healthy bacteria in our large intestine. Eliminating prebiotic foods like garlic long-term may have a negative effect on your overall gut health.

That's where digestive enzymes like FODZYME come in. FODZYME is a digestive enzyme supplement designed to help you handle bloating and gas from FODMAPs. 

FODZYME contains three digestive enzymes for FODMAPs:

  • Lactase (to help break down the lactose found in many dairy products, like milk and yogurt).
  • Alpha-galactosidase (to help break down the galacto-oligosaccharides, or GOS, found in foods like broccoli, legumes, pistachios, cashews, and certain other fruits and vegetables)
  • Fructan hydrolase (to help break down the fructans in garlic, onions, and wheat products).

If you have trouble digesting garlic and other high FODMAP foods, FODZYME can be a useful tool in your symptom management plan. It works by breaking down the FODMAPs as soon as you sprinkle and mix it into your food, and can reduce digestive issues like gas, bloating, and abdominal pain when you eat garlic, onions, and other foods that contain FODMAPs.

Try FODZYME today!

Low FODMAP Garlic FAQ

Can You Cook With Garlic and Remove It Before Eating?

No, you cannot cook with garlic and remove it before eating. The fructans in garlic are water-soluble and will leach into the rest of the food, making the entire dish high FODMAP. Instead, use low FODMAP alternatives like garlic-infused olive oil, raw garlic shoots, spring onions (the green parts), garlic chives, asafoetida powder, or store-bought garlic-free seasoning blends.

Can You Make Your Own Garlic-Infused Oil?

While you can make homemade garlic-infused oil, there are some risks involved. Garlic can contain a microorganism called Clostridium botulinum, which thrives in low-oxygen environments and can cause botulism. If you do want to make your own garlic-infused olive oil, here are some safety precautions you should keep in mind:

  • Thoroughly wash and dry the garlic before adding it to the oil.
  • Remove the garlic cloves from the oil after it has warmed for 10 to 15 minutes.
  • Store the oil in a sterilized jar or bottle in the refrigerator.
  • Cook the oil before eating it.
  • Consume the homemade garlic-infused olive oil within seven days.

You can find garlic-infused oil at many online retailers (such as Fody), as well as other types of infused oils like shallot-infused oil. However, always check to see how the garlic-infused oil was made. Some garlic-infused oil is made with garlic powder or still contains garlic pieces, making it a high FODMAP food.