What is the diet where you can't eat garlic? Exploring Low-FODMAP and Other Reasons

October 28, 2025 •

4 min read

For people with Irritable Bowel Syndrome (IBS), a low-FODMAP diet can reduce symptoms in up to 86% of cases by restricting certain carbohydrates. This eating plan is the most common answer to the question, 'what is the diet where you can't eat garlic?', as it is particularly high in specific fermentable compounds known as fructans.

Quick Summary

The low-FODMAP diet, used to manage conditions like Irritable Bowel Syndrome (IBS), restricts high-fructan foods including garlic. Other reasons to avoid garlic include specific allergies, sensitivities, religious dietary practices, and a low-sulfur diet for managing certain gut imbalances.

Key Points

Low-FODMAP Diet: This is the primary diet where garlic is restricted, particularly during the elimination phase, for managing Irritable Bowel Syndrome (IBS) and other digestive disorders.
Garlic and Fructans: Garlic is a high-fructan food, and these carbohydrates are poorly absorbed in the gut, leading to fermentation and triggering IBS symptoms in sensitive individuals.
Infused Oil Alternative: A key low-FODMAP cooking strategy is to use garlic-infused oil, as the problematic fructans are not oil-soluble, allowing the flavor to be enjoyed without the digestive upset.
Religious Restrictions: Specific spiritual practices, such as Jainism and certain forms of Vaishnavism, prohibit garlic for religious or philosophical reasons, not health ones.
Allergies and Intolerances: True garlic allergies are rare but serious, requiring complete avoidance, while fructan intolerance is a specific digestive sensitivity causing discomfort.
Diverse Reasons for Avoidance: Beyond digestive issues, other conditions like SIBO and imbalances requiring a low-sulfur diet can also necessitate garlic restriction, highlighting the complexity of dietary needs.

What is the low-FODMAP diet?

The low-FODMAP diet is a therapeutic elimination diet designed to help individuals with Irritable Bowel Syndrome (IBS) and other digestive disorders identify which foods trigger their symptoms. The acronym FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine.

When these carbohydrates reach the large intestine, gut bacteria rapidly ferment them, producing gas. In sensitive individuals, this fermentation process leads to common IBS symptoms like bloating, abdominal pain, and excessive gas. Garlic is a key exclusion in the initial phase of this diet because it is very high in fructans, a type of oligosaccharide.

Why is garlic a problem on the low-FODMAP diet?

Garlic is a member of the allium family and contains high levels of fructans. Unlike other sugar molecules, fructans are not easily broken down by human digestive enzymes. The undigested fructans travel to the large intestine where they are fermented by gut bacteria, causing the tell-tale symptoms of IBS.

It is a common misconception that simply removing the garlic clove from a cooked dish will remove the problem. However, because fructans are water-soluble, they leach out into any water-based liquids during cooking, such as sauces or broths, making the entire dish high in FODMAPs.

Fortunately, fructans are not oil-soluble. This allows individuals on a low-FODMAP diet to use garlic-infused oil for flavor without the triggering carbohydrates, provided the garlic pieces are strained out completely.

Other health conditions and sensitivities that require avoiding garlic

While the low-FODMAP diet is a common reason for avoiding garlic, several other health conditions and sensitivities necessitate its removal from the diet:

Garlic Allergy: Although rare, a true garlic allergy can trigger an immune system response with symptoms like hives, swelling, or difficulty breathing. In severe cases, it can lead to anaphylaxis, a life-threatening allergic reaction. People with a confirmed garlic allergy must avoid all forms of it.
Fructan Intolerance: Some individuals may specifically have difficulty digesting fructans, leading to symptoms that mirror IBS. Fructan intolerance is a specific type of food sensitivity that doesn't involve the immune system but causes digestive distress.
Small Intestinal Bacterial Overgrowth (SIBO): The bacteria in SIBO feed on fermentable carbohydrates, including the fructans in garlic, which can worsen symptoms. However, this is more complex, as some natural SIBO treatment protocols use concentrated garlic extracts (allicin) in therapeutic doses because it is an antimicrobial, not because it is a low-FODMAP food.
Low-Sulfur Diet: For individuals with an overabundance of specific gut bacteria that produce excess hydrogen sulfide gas, a temporary low-sulfur diet may be recommended. Garlic is restricted on this diet because it is naturally high in sulfur compounds.

Religious and cultural dietary practices

Religious and cultural traditions also prescribe diets where garlic is forbidden for non-health-related reasons. The two most prominent examples come from India:

Jainism: The Jain vegetarian diet, based on the principle of ahimsa (non-violence), prohibits the consumption of root vegetables, including garlic, onions, and potatoes. This is because harvesting root vegetables involves uprooting and killing the plant, as well as the numerous microorganisms living in the soil around it. Jains believe all living beings deserve non-harm.
Vaishnavism (Hare Krishna): Some followers of Vaishnava traditions also avoid onion and garlic, classifying them as rajasic and tamasic foods. In Ayurveda, these are thought to negatively affect one's mental and spiritual state. These foods are not offered to deities, and as all food is first offered to Krishna, they are not consumed.

Comparison of garlic-free diets


Diet Type	Primary Reason for Garlic Restriction	Target Conditions/Goals	Is Garlic Substitute Allowed?	Duration of Restriction
Low-FODMAP	High fructan content causes gas and bloating due to fermentation.	IBS, SIBO, Fructan intolerance.	Yes (garlic-infused oil, asafoetida).	Temporary elimination and reintroduction.
Low-Sulfur	High sulfur content can be metabolized by bacteria to produce problematic hydrogen sulfide gas.	IBD, IBS, SIBO (specifically hydrogen sulfide producers).	Yes, other herbs and spices.	Short-term elimination to rebalance gut.
Religious (Jainism)	Avoids harm to microorganisms and the plant itself during harvest.	Spiritual and religious practice.	Yes (asafoetida).	Lifelong, for devout practitioners.
Religious (Vaishnavism)	Considered tamasic or rajasic, affecting spiritual focus.	Spiritual and religious practice.	Yes (asafoetida).	Lifelong, for devout practitioners.
Allergy	Immune system overreaction to garlic proteins.	Garlic allergy.	No, total avoidance is necessary.	Lifelong.

Delicious alternatives to garlic

Avoiding garlic doesn't mean your food has to be bland. Several alternatives can help you achieve that savory depth of flavor without the adverse effects:

Garlic-Infused Oil: This is the most common and effective substitute for those on a low-FODMAP diet. Since fructans are not oil-soluble, the flavor is infused into the oil, but the problematic carbohydrates remain behind.
Asafoetida (Hing): A staple spice in Indian cooking, asafoetida provides a powerful, pungent flavor similar to onions and garlic when cooked. A small pinch goes a long way.
Green Parts of Spring Onions and Leeks: While the bulbs of these alliums are high in fructans, the green tops are low-FODMAP and can add a mild onion or garlic flavor.
Herbs and Spices: Don't underestimate the power of other spices. Try combinations of ginger, chives, basil, cumin, or oregano to create complex flavor profiles.

Conclusion

While many people can consume garlic without issue, the diet where you can't eat garlic is a reality for millions worldwide due to medical, religious, and personal reasons. The low-FODMAP diet is the most well-known plan that restricts garlic for digestive health, but sensitivities, allergies, and spiritual beliefs can also necessitate its avoidance. Understanding the specific reason for restriction is key to managing your diet effectively and finding suitable alternatives. Consulting with a healthcare professional or registered dietitian is always recommended when making significant dietary changes, especially for a medical condition like IBS. For further guidance on FODMAPs and IBS management, the Monash University Low FODMAP Diet website is an excellent resource.

Frequently Asked Questions

The low-FODMAP diet is the most common therapeutic diet that requires temporarily eliminating garlic due to its high fructan content, which can trigger symptoms in people with IBS.

Garlic contains fructans, which are poorly absorbed short-chain carbohydrates. In individuals with IBS, these fructans are fermented by gut bacteria, causing gas, bloating, and abdominal pain.

Yes, garlic-infused oil is a safe alternative. The fructans in garlic are not oil-soluble, so the flavor transfers to the oil without the problematic carbohydrates, provided the garlic pieces are strained out.

No, cooking garlic does not significantly reduce its fructan content. While boiling might leach some into the water, the fructans still remain in the food.

Excellent alternatives include garlic-infused oil, asafoetida (hing), and the green, leafy parts of spring onions or leeks.

Yes, both Jainism and some Vaishnava Hindu traditions exclude garlic. Jains avoid root vegetables to protect microorganisms, while some Vaishnavas consider it spiritually impure.

An intolerance primarily causes digestive symptoms, such as bloating and gas, and is less severe. An allergy involves an immune response and can cause rapid, severe symptoms like hives, swelling, or difficulty breathing. A healthcare professional can provide an accurate diagnosis.