Going without onion and garlic is one of the biggest challenges during the first phase of the low FODMAP diet. They’re in so many dishes and a lot of people feel like their food is going to be bland without them.
Thankfully, going low FODMAP does not mean giving up flavour.
We recently sat down with research dietitian, Chloe Valentine from the Monash University FODMAP team to talk about practical ways to replace onion and garlic, including how to use infused oils and other low FODMAP flavour boosters.
Which Onion And Garlic Products Should You Avoid During The First Phase?
When you first start the low FODMAP diet, onion and garlic are two of the main ingredients you will need to limit or avoid because they are very concentrated sources of fructans. Fructans fall under oligosaccharides and are a type of FODMAP carbohydrate that can trigger gut symptoms in some people.
If you are in the first phase of the low FODMAP diet, you’ll want to avoid:
- Fresh onion
- Fresh garlic
- Onion powder
- Garlic powder
- Dried onion flakes
- Dried garlic products
According to Chloe, powdered and dried onion and garlic are often even more concentrated than the fresh versions because the water has been removed. That means even small amounts can sometimes trigger symptoms.
One important thing to note is that onion and garlic are hidden in many packaged foods, sauces, stocks, seasoning blends, and takeaway meals. It is worth checking the ingredient list carefully while you are in the first phase of the diet.
Why Are Garlic And Onion Infused Oils Low FODMAP?
This is where the science gets interesting. The FODMAPs found in onion and garlic are water-soluble carbohydrates. This means they dissolve into water, but they do not dissolve into oil.
When garlic or onion is placed into oil, the flavour transfers into the oil, but the fructans stay behind in the garlic or onion itself. That means properly made garlic infused and onion infused oils can provide all the delicious flavour without the FODMAPs that commonly trigger symptoms. This is why infused oils are considered low FODMAP and are such a helpful staple during the first phase of the diet.
Safety note: If making garlic or onion infused oil at home make sure you understand how to store it safely.
How To Use Garlic And Onion Infused Oils In Cooking
Garlic infused oil and onion infused oil are one of our favourite flavour boosters in the A Little Bit Yummy test kitchen.
Commercial infused oils are often the easiest option because they save time and one bottle usually lasts quite a while. In our test kitchen a small bottle of garlic infused oil would last at least a month making it worth the expense.
For Everyday Cooking
When making meals like:
- Spaghetti bolognese
- Stir fries
- Soups
- Pasta sauces
- Roasted vegetables
You can usually swap your regular cooking oil for garlic infused or onion infused oil.
As a starting point, we suggest using around 1 tablespoon of infused oil for a cooked meal serving 4 people. This gives you a nice background flavour without overpowering the dish. You can add an extra drizzle at the end of cooking to boost the flavour if needed.
For Dressings, Aioli, Or Mayonnaise
When using infused oils in uncooked recipes like:
- Salad dressings
- Mayonnaise
- Aioli
- Dips
A little goes a very long way and when the infused oils are raw they will taste stronger. We’d recommend starting with a few drops or ¼ teaspoon, then taste and add a little more if needed.
Extra Flavour Tip
If you really miss that punchy garlic flavour, try adding a small drizzle of garlic infused oil over your meal right before serving. This can boost the flavour without needing large amounts.
Other Low FODMAP Alternatives For Onion And Garlic
If you cannot find infused oils, there are still plenty of ways to bring flavour back into your meals.
- Green tips or leaves of spring onion/green onion
- Chives or garlic chives
- Leek leaves – chop them finely like onion and pan fry in oil until soft and fragrant
- Herbs and spices – most have a low FODMAP serving size. Just avoid spice blends with onion or garlic.
- Asafoetida powder (see note below)
Asafoetida Powder
Asafoetida powder is becoming more popular in the low FODMAP community because it provides a savoury flavour that can mimic onion and garlic. However, a tiny amount goes a long way.
Chloe described it as “quite pungent,” and we definitely agree.
If you want to try it:
- Use only a very small pinch
- Add it to hot oil at the beginning of cooking
- Let the flavour bloom before adding other ingredients
Do not sprinkle it in at the end of cooking because the flavour can become overpowering very quickly.
And trust us on this one: store it in a well-sealed container because the smell is strong!
Final Thoughts
Removing onion and garlic during the first phase of the low FODMAP diet can feel overwhelming at first, but there are lots of easy ways to bring flavour back into your meals.
Garlic infused oils, onion infused oils, fresh herbs, chives, green onion/spring onion greens, leek leaves, and spices can all help you create meals that still taste rich, comforting, and satisfying while you work on improving your IBS symptoms.
With a few simple swaps, low FODMAP cooking can still feel delicious and enjoyable. Check out our recipe collection or explore the Monash FODMAP recipe collection for lots of tasty inspiration.
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