What Will Happen If I Stop Eating Onion and Garlic?

December 26, 2025 •

4 min read

According to the National Institutes of Health, allium vegetables are rich in health-promoting sulfur compounds and flavonoids. If you stop eating onion and garlic, you may experience notable changes to your digestive system, breath, and the overall flavor profile of your meals.

Quick Summary

Eliminating alliums can relieve digestive issues for sensitive individuals but also reduces beneficial antioxidant and prebiotic intake. Expect changes in flavor profile and requiring alternative seasoning strategies to maintain taste.

Key Points

Digestive Relief: Removing alliums can reduce gas, bloating, and heartburn for those with IBS or specific sensitivities to fructans.
Flavor Transformation: Dishes will taste less complex, requiring experimentation with alternatives like asafoetida, ginger, or herbs to add depth.
Nutrient Impact: Avoiding onion and garlic can decrease intake of beneficial antioxidants like allicin and quercetin, and the prebiotics that feed good gut bacteria.
Fresher Breath: The sulfur compounds responsible for strong breath and body odor will no longer be consumed, resulting in fresher personal scent.
Spiritual and Ayurvedic Views: Some traditions connect avoiding these 'tamasic' foods with fostering mental calmness and spiritual purity.
Professional Guidance: Before a major dietary shift, especially for conditions like IBS, consulting a dietitian or doctor is highly recommended.

Potential Benefits of Eliminating Onion and Garlic

For many people, removing alliums can lead to several noticeable health improvements. One of the most significant changes is improved digestive comfort. Onions and garlic contain fructans, a type of carbohydrate that can be difficult for the small intestine to absorb completely. For those with Irritable Bowel Syndrome (IBS), this malabsorption can lead to significant gas, bloating, and abdominal pain. By cutting out these ingredients, sensitive individuals may find relief from these uncomfortable symptoms. Furthermore, some studies indicate that alliums can relax the lower esophageal sphincter, which can worsen acid reflux and heartburn. Eliminating them can therefore reduce the frequency and severity of these episodes.

Another widely noted benefit is improved breath and reduced body odor. The pungent sulfur compounds responsible for the strong, lingering odor on breath and skin are no longer consumed, resulting in fresher breath and fewer concerns related to personal body odor. Traditional health systems, such as Ayurveda, also propose that avoiding onions and garlic can lead to a calmer mind. Classifying them as 'rajasic' and 'tamasic' foods, proponents suggest their stimulating properties may induce restlessness and lethargy, and removing them can foster mental clarity and a sense of purity.

Potential Drawbacks and Considerations

While an allium-free diet offers advantages for some, it is not without its drawbacks. Onions and garlic are a rich source of beneficial nutrients, and eliminating them can lead to deficiencies if not properly managed through other dietary sources.

Loss of Heart-Protective Compounds: Garlic, in particular, is well-known for its allicin content, which has antimicrobial and heart-healthy properties, including potentially lowering blood pressure. Removing it means missing out on this natural benefit.
Reduced Antioxidant Intake: Both alliums contain antioxidants like quercetin, which have anti-inflammatory and antiviral properties. Without them, your body's defense against inflammation and oxidative stress might be reduced.
Altered Gut Microbiome: While fructans can cause discomfort for some, they also function as prebiotics, nourishing beneficial gut bacteria essential for digestive, immune, and overall health. Eliminating these prebiotics could alter the gut microbiome, which might have long-term consequences.
Blander Flavor Profile: Onions and garlic are foundational flavor bases in global cuisines. Removing them can make dishes taste less complex and savory, potentially leading to increased reliance on salt or unhealthy fats to compensate.
Limited Culinary Options: Cooking and dining out can become a significant challenge, as alliums are ubiquitous in many recipes, sauces, and spice blends.

Navigating the Culinary Landscape Without Alliums

Successfully removing onions and garlic from your diet requires creative use of alternative seasonings and techniques. The goal is to replicate the depth and complexity of flavor they provide without triggering sensitivities. Key alternatives include:

Asafoetida (Hing): This Indian spice offers a powerful savory aroma reminiscent of onion and garlic. A small pinch in hot oil can transform a dish, but care must be taken not to overuse it.
Celery and Fennel: When sautéed, these can provide a mild, aromatic, and slightly sweet flavor base similar to caramelized onions.
Ginger: For a pungent and spicy kick, especially in stir-fries and curries, fresh ginger can serve as a substitute for garlic's sharpness.
Green Parts of Scallions or Chives: These have a milder flavor profile than regular onions and garlic and are often tolerated by individuals on a low FODMAP diet.
Herbs and Spices: Expanding your spice rack with coriander, cumin, and various herbs like basil, parsley, and cilantro can add new dimensions of flavor.

Comparison of Onion and Garlic Substitutes


Substitute	Mimics	Usage	Notes
Asafoetida (Hing)	Pungent, savory allium flavor	Add a pinch to hot oil/ghee	Very powerful; use sparingly to avoid bitterness.
Green Scallion Tops	Mild, fresh onion flavor	Garnish or add at end of cooking	Low in fructans, typically well-tolerated.
Fennel Bulb	Mild, anise-like, sweet flavor	Sautéed as a base for stews	Provides aromatic depth and texture.
Ginger	Spicy, pungent bite	Freshly grated or minced	Good alternative for garlic's sharpness.
Celery	Mild, aromatic base	Sautéed in mirepoix with carrots	Adds a fundamental savory flavor.

Low FODMAP and IBS Considerations

For those with IBS, eliminating onion and garlic is a common strategy as part of a low FODMAP diet. These fructan-rich foods are high in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) and can trigger symptoms in sensitive individuals. However, a low FODMAP diet is not meant to be a permanent, restrictive plan. Instead, it involves a reintroduction phase to determine individual tolerance levels for specific foods. It is crucial to work with a healthcare professional or a registered dietitian who can provide guidance to prevent nutritional deficiencies and ensure a balanced diet. More information can be found through authoritative sources like the International Foundation for Gastrointestinal Disorders.

Conclusion: Is an Allium-Free Diet Right for You?

Deciding to stop eating onion and garlic is a significant dietary choice with various potential outcomes, ranging from improved digestive comfort to reduced intake of certain beneficial compounds. The impact is highly individual and depends on your unique sensitivities and health goals. For individuals with IBS or specific intolerances, the benefits of symptom relief may outweigh the drawbacks. For those without such issues, the flavor and nutritional advantages of including alliums in a balanced diet are clear. Before making this or any major dietary change, it is always recommended to consult a healthcare provider to understand the potential effects on your overall health and nutrition. If you do choose to eliminate them, the key is to be mindful of your nutritional intake and to experiment with alternatives to ensure your food remains flavorful and enjoyable.

Frequently Asked Questions

Individuals with sensitivities like IBS may notice digestive improvements within a few weeks of eliminating fructans. Effects on breath and body odor can occur sooner. However, long-term nutritional changes are gradual.

No, onion and garlic powders also contain the fructans that cause digestive issues for sensitive individuals. For those on a low FODMAP diet, both fresh and powdered forms should be avoided during the elimination phase.

Asafoetida is a resin-based Indian spice that, when cooked in hot oil, mimics the savory flavor of onion and garlic. Due to its potent aroma and flavor, only a very small amount is needed per dish.

Your gut microbiome may change due to the loss of prebiotics found in alliums. For most people, this is a negative. For sensitive individuals, however, reducing these fermentable carbs can actually improve digestive comfort. It is important to find other sources of prebiotics to compensate.

Garlic contains allicin, which has antimicrobial properties, and both alliums have antioxidants that support health. While not a guaranteed defense, their elimination could slightly affect your natural defenses, though the impact is variable.

Yes, people with Irritable Bowel Syndrome (IBS), acid reflux, and specific allium intolerances or allergies may find significant relief by cutting these foods from their diet.

For an aromatic base, consider using ginger, the green parts of scallions, or herbs. A pinch of asafoetida (hing) is also a strong flavor replacement, particularly for cooked dishes.