Is Garlic Powder Low FODMAP?

Medically Reviewed by Onikepe Adegbola, MD PhD Dipl IBLM

Is garlic powder low FODMAP?

Garlic powder is high FODMAP. It's created from powdered garlic that's been dehydrated. Though garlic powder is a terrific way to add flavor to your dish, a teaspoon (2g) of garlic powder serving includes significant quantities of oligo-fructans and should be avoided on the low FODMAP diet, according to the Monash University FODMAP App. Even small amounts of garlic cause digestive issues for people with IBS. A number of surveys have shown that garlic and onions are among the most common triggers for IBS flares. 

What is the low FODMAP diet?

A low FODMAP diet is a clinically recommended diet that can help patients with IBS control their symptoms. FODMAPs are a type of carbohydrate that can cause digestive issues in some people with IBS. Foods high in FODMAPs are restricted on the low FODMAP diet. Bloating, gas, and diarrhea due to IBS may be relieved by the low FODMAP  diet. Although there is no cure for IBS, a low FODMAP diet can help patients manage their symptoms. There are many low FODMAP recipes and low FODMAP meal plans  to choose from. Online support groups are also available, where people can share low FODMAP advice and recipes.

Low FODMAP garlic powder substitutes

Chives or chive powder are a great substitute for garlic powder in many recipes. According to the Monash app, no FODMAPs were detected in chives so you can eat freely and according to appetite. Chives have a similar flavor to garlic and can be used in both cooked and raw dishes. Simply chop them up and add them to your dish of choice! 

Another low FODMAP substitute for garlic powder is the green tops of spring onions and scallions. According to the Monash University FODMAP App, 75 g of the green tops of spring onions and scallions are low FODMAP. In fact, no FODMAPs were detected in this food so you can eat freely and according to appetite. The oligo fructans are located in the bulb.

Another low FODMAP substitute for garlic powder is garlic infused oil. Garlic infused oil without garlic pieces is low FODMAP. 

Hing, also known as asafoetida, is a spice that can be used as a garlic substitute on the low FODMAP diet. Hing is made from the dried latex of sap. It has a pungent, spicy flavor and is used in Indian cuisine. It has a strong flavor, so use it sparingly. Simply add a pinch to your dish and you're good to go!

If you're looking for a spice with a bit more of a kick, then consider using fresh ginger or ginger powder. It doesn't have the same flavor as garlic, but it can still add some delicious flavor to your dish! 

Casa de Sante low FODMAP certified seasonings are gluten free, contain no onion or garlic, and are a delicious way to add flavor to your low FODMAP meals even without garlic.

    Low FODMAP recipes with garlic oil

    Summary

    Hopefully, this blog post has answered some of your questions about garlic powder and whether or not it is low FODMAP. Stay tuned for more posts about FODMAP-friendly foods, and be sure to check out our other blog posts for more information on how to manage your digestive health.

    Join our free low FODMAP for beginners course if you're looking for more information on following the low FODMAP diet. FODMAP 101 is the easiest way to learn about the low FODMAP diet, which can improve and even eliminate symptoms of IBS and SIBO. The program includes weekly food guides, a master meal plan with recipes, cooking videos, and more. Join here.

     

    References

    1. https://www.sciencedirect.com/science/article/pii/S2212267221000289

    2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6259499/

     

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