Onion and garlic can be a major issue if you are suffering from Irritable Bowel Syndrome (IBS). Sometimes just taking out onion and garlic is enough to manage symptoms.
Both onion and garlic are rich in FODMAPs- fructans (which is like long chain fructose). in the early days, total removal of onion and garlic was advocated when eliminating fodmaps from your diet. These days, while there is extensive removal, small amounts of onion can be low FODMAP such as one small ring (10g) of white onion. To date, there is no safe amount of galric that has been determined. Also, as many commercial suaces contain onion and/or garlic in various amounts, most sauces used to be not allowed as part of the elimination diet, but more recent testing by Monash often allows up to 2 tablespoons (40g) in a sitting which does make the diet a lot easier.
Also read on to find out how you can take ENZYMES to help you cover onion and garlic in foods when eating out (or at home)
As onion and garlic, at best, are allowed in small amounbts as part of both the FULL and SIMPLIFIED low FODMAP diet, luckily, there are some very easy ways of replacing onion and garlic without sacrificing the taste.
1. Garlic (and onion) infused oil
Garlic or onion infused oil (eg Cobram Estate) can be used where you would normally use garlic or onion. Not only is this oil just as flavoursome, the fructans which would normally cause digestive irritation are not oil soluble, meaning only the oil or garlic flavour is infused into the oil but not the fructans.
Frequently people ask if they can use this method of infusing onion or garlic in their home cooked meal then fishing it out before eating. Unfortunately, the fructans will leach out into the meal along with the flavour as they are water soluble which means they will leach into the meal and likely to cause upset your gut.
2. Spring onion and leek (but only the green tips)
Although these vegetables are usually a red flag on a low FODMAP diet, the green parts are low in fructans and can provide that great onion taste without the gut side effects.
Cooking tip: use 1 cup of diced green leek leaves or spring onion tips to replace 1 onion. However, small amounts of the white parts of leek are low FODMAP (2 tablespoons) and even upto 1/3 cup of the white parts of spring onion, which is quite a lot.
3. Commercial Low FODMAP onion and garlic powder
These powders are fantastic- replace your onion and/or garlic with these terrific onion and garlic powders that have had their fructans removed! Easy way to have your cake and eat it too.
4. Asafoetida Powder(also known as Hing powder)
This pungent spice is available from Indian Spice markets. Only a pinch is required to provide a delicious onion flavour without the associated IBS symptoms.
Add a small pinch to oil and fry for 15-20 seconds before adding other spices to help decrease the strong smell.
This powder may contain small amounts of wheat which is only a problem if you have Coeliac disease.
Hint: try not to smell the powder at close range- it smells awful but works really well in meals to impart that 'oniony' flavour!
4. Swap onion/garlic for herbs and spices
Herbs and spices can generally be added to meals as they are low in FODMAPs. Great options include cumin, coriander, fresh ginger, dried chilli flakes, basil and oregano and for a real edge a tiny pinch of cayenne pepper.
When choosing your herbs and spices ensure that there is no added onion and garlic, eg. curry powder can sometimes have onion and garlic added as an ingredient (always read labels!!) unless there is a specified amount allowed as per the MONASH low FODMAP app.
Other great alternatives include pepper & salt (although minimal salt use is better for overall health). Red wine, gravy, olive oil and lemon/lime juice are also flavoursome and can easily be added to add a boost to meals.
Once you get the hang of it, replacing onion and garlic with other flavours will become second nature.
Watch out for Hidden Garlic
Onion and garlic can be hidden in foods such as stock cubes, chicken salt, many sauces (including pasta sauces and curry sauces and pastes), savoury snacks such as flavoured chips, gluten free foods (eg gluten free pies) as well as pre-prepared meals and café food.
Even if the amount of onion and garlic found in these foods is small, it is often enough to cause reactions in many people.
In this case it is important to read labels of suspected foods, use recommended or Low FODMAP certified brands for low onion/garlic alternatives and when eating out ask to be onion and garlic free.
Garlic & Onion Free Foods
These days there are so many tasty low FODMAP alternatives that are onion and garlic free:
Massels stock- low FODMAP certified
Low FODMAP simmer sauces eg FODMAPPED for you!
Onion & garlic free sausages such as the plain sausages in ALDI
Label Reading for Onion & Garlic
Watch out for onion or garlic listed in the ingredient list. Also watch out for the following words which mean onion or garlic:
dehydrated vegetables (this will usually include onion)
vegetable powder
vegetable salt
chicken salt
SPICES or FLAVOURINGS- these are not considered an issue, as any added onion or garlic is usually in extremely very small amounts unless listed towards the top of the ingredient list.
Eating Out
Always ask for foods that are free from onion or garlic- use normal salt instead of seasoned or chicken salt on chips, avoid wet dishes such as curries where onion and garlic are very likely added and be wary of salad dressings and sauces/gravies- ask for these on the side.
ONION & GARLIC ENZYMES
This is the best strategy for being able to eat out when you are sensitive to onion or garlic. These enzymes wont cover very garlucy foods like garlic bread but they do cover onion and galric you may expect to find in dishes such as curries, casseroles, stir fries, stock based meals etc.
Works a treat.
These enzymes are available as two main types;
A POWDER: FODZYME, costing about AUS$1.00 a capsule so best used when eating out. Also, besides onion and garlic, covers all fructans so also bread/wheat and fructans yoiu find in other foods such as some fruits and vegetables (think beetroot and lots of zucchini).
CAPSULES: INTOLERAN QUATRASE
Capsules can feel a bit handy to carry around with you. However, both sets of enzymes work really well.
Read instructions on the packaging on how to use.
So while reducing onion and galric in your low FODMAP diet (elimination phase), employ the above ideas to help still get the onion and garlic taste, keep in the diet in low FODMAP amounts and use enzymes to relive the good old days of eating out!
Updated Jan 2025
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