Nutrition Diet: Is any garlic low in FODMAP? Unlocking the Flavor Without the Fructans

October 4, 2025 •

4 min read

For those with IBS, fructans found in garlic are one of the most common dietary triggers for uncomfortable digestive symptoms. Fortunately, navigating the low FODMAP diet doesn't mean sacrificing the beloved flavor of garlic completely.

Quick Summary

Pure garlic and its powders are high in fructans and should be avoided on a low FODMAP diet. However, fructans are not oil-soluble, making properly prepared garlic-infused oil and certain other parts of the plant, such as garlic chives and scapes, low-FODMAP compliant.

Key Points

Fresh Garlic is High in FODMAPs: Fresh, powdered, and black garlic all contain high levels of fructans and should be avoided during the low FODMAP elimination phase.
Garlic-Infused Oil is Low FODMAP: Fructans are water-soluble but not oil-soluble, so the flavor can be extracted into oil without the problematic carbohydrates.
Check for FODMAP Certification: For maximum safety, purchase commercially made garlic-infused oils that are certified low FODMAP by organizations like Monash University.
Alternatives Include Garlic Chives and Scapes: Other parts of the garlic plant, such as garlic chives and scapes, are low FODMAP in measured servings.
Asafoetida is an Excellent Substitute: This Indian spice provides a garlic-like flavor and is low FODMAP, requiring only a small pinch.
Beware of Hidden Garlic: Always check the ingredients list on packaged foods, seasonings, and sauces, as garlic is a very common additive.
Avoid Cooking and Removing Garlic: Because fructans are water-soluble, cooking garlic in a broth or other water-based liquid will transfer the FODMAPs into the food, even if the solids are removed.

The Science Behind Garlic's FODMAP Content

Fresh garlic and its powdered counterparts are rich in fructans, a type of fermentable carbohydrate known as an oligosaccharide. For many people with Irritable Bowel Syndrome (IBS), their small intestine struggles to properly absorb these fructans. They instead pass into the large intestine, where gut bacteria rapidly ferment them, producing gas and causing symptoms like bloating, cramping, and abdominal pain.

During the elimination phase of a low FODMAP diet, all forms of garlic, including fresh, crushed, and powdered, are restricted. The good news is that this restriction is not necessarily permanent. In the reintroduction phase, individuals can test their personal tolerance to garlic and determine if and how much they can consume without triggering symptoms.

The Low FODMAP Exception: Garlic-Infused Oil

One of the most popular and effective ways to get that classic garlic flavor is through infused oil. The science behind this method is simple: fructans are water-soluble but not oil-soluble. This means the aromatic compounds of garlic will transfer into the oil, while the problematic fructans will not. The key is to ensure that no solid pieces of garlic or water-based liquids are added to the oil during the flavoring process.

How to Make or Choose Low FODMAP Garlic-Infused Oil

Homemade Method: To create your own, gently heat peeled, whole garlic cloves in a high-quality oil like olive oil for a few minutes until fragrant. It is crucial to remove all solid garlic pieces and discard them before adding any other ingredients to your dish. Due to the risk of botulism, homemade infused oil should be used immediately or stored safely in the freezer for up to three months.
Commercially Certified Products: A safer, more convenient option is to buy commercially produced, FODMAP-certified garlic-infused oils. These products undergo lab testing to ensure they are low in FODMAPs and contain no residual garlic pieces. Brands often display the Monash University or FODMAP Friendly logos for easy identification.

Other Low FODMAP Garlic Flavor Alternatives

For those who prefer a non-oil option, several other foods and products can provide a garlicky taste without the fructan load.

Garlic Chives (Asian Chives): This herb offers a mild, sweet garlic flavor and is low FODMAP in a generous portion size of 1 cup (80g). You can find garlic chives in Asian supermarkets and use them in stir-fries, soups, and salads.
Garlic Scapes (Garlic Shoots): These are the tender, green flower stems that grow from hardneck garlic. Monash University has certified a low FODMAP serving of 30g. Their flavor is milder than a garlic clove and can be used in sautés or salads.
Asafoetida (Hing) Powder: A pungent spice commonly used in Indian cuisine, asafoetida provides a deep, savory, onion-and-garlic-like flavor. Only a small pinch is needed, and it should be cooked in oil for 15-20 seconds to release its aroma. Be sure to check labels for any added high-FODMAP ingredients like wheat flour.
Low FODMAP Certified Garlic Replacers: Several companies offer certified garlic powders and replacers that have had the fructans removed. These are a reliable and easy-to-use alternative to traditional garlic powder.

Comparison of Garlic Types and Low FODMAP Alternatives


Ingredient	FODMAP Status	Common FODMAP Type	Notes
Fresh Garlic Cloves	High FODMAP	Fructans (Oligosaccharides)	Should be avoided during elimination phase.
Garlic Powder	High FODMAP	Fructans (Oligosaccharides)	Highly concentrated; avoid during elimination.
Black Garlic	High FODMAP	Fructans & Excess Fructose	Avoid during elimination phase.
Garlic-Infused Oil	Low FODMAP	None	Safe if properly made (no solids) or certified.
Garlic Chives (Asian Chives)	Low FODMAP	Trace Fructose (at large serves)	Use generously; ideal for an allium flavor.
Garlic Scapes	Low FODMAP	Fructans & Fructose (at large serves)	Use in moderation; seasonally available.
Asafoetida (Hing)	Low FODMAP	None	Very potent; use a small pinch in cooked dishes.
Certified Garlic Replacers	Low FODMAP	None	Convenient powder alternative, lab tested.

Conclusion: Finding Your Low FODMAP Garlic Flavor

While fresh garlic and its high-fructan derivatives are off-limits during the elimination phase of a low FODMAP diet, there is no need for your food to be bland. The clever workaround of garlic-infused oil—made possible by the fact that FODMAPs are not oil-soluble—allows for a rich, flavorful experience. Additionally, natural alternatives like garlic chives and scapes, along with convenient certified replacement powders and asafoetida, ensure a wide array of flavors remains available to you. Always pay close attention to labels on processed foods, as hidden garlic is a common pitfall. With these strategies, you can confidently manage your digestive symptoms while still enjoying delicious, garlic-forward meals. For more detailed information on FODMAPs and dietary management, you can refer to the official resources provided by Monash University.

Monash University Low FODMAP Diet

Frequently Asked Questions

Regular garlic is high in FODMAPs because it contains a high concentration of fructans, which are poorly absorbed by some people and can cause digestive issues like bloating and pain.

Garlic-infused oil is different because FODMAPs are not fat-soluble. The garlic flavor infuses into the oil while the fructans remain in the solid garlic pieces, which are then removed.

You can make your own infused oil, but you must be careful due to the risk of botulism. It is safest to use homemade oil immediately or freeze it; commercially certified products are the safest option.

Asafoetida, also known as hing, is a resinous spice used in Indian cooking that mimics the flavor of garlic and onion. A small amount cooked in oil can add a potent, savory flavor without the FODMAPs.

No, while both are low FODMAP in appropriate servings, garlic chives have a more distinct garlic flavor than regular chives. Both are safe alternatives.

No, cooking garlic in a water-based liquid like a sauce or soup will cause the fructans to leach out into the liquid, making the entire dish high FODMAP even if the cloves are removed.

No, cooking does not significantly reduce the fructan content of garlic cloves. The FODMAPs are heat-stable and will still trigger symptoms in sensitive individuals.