When following the low FODMAP diet, both garlic and onion need to be eliminated from the diet, and for many people, they find they are sensitive to fructans, meaning care with intake is required.
So what can you use in place of these cooking staples?
Here are my top 5 suggestions:
- Garlic-Infused Olive Oil - You still get the flavor of garlic, but without the fructan component. A few brands make their own, and it is advised you do buy it rather than trying to make it, due to the risk of contamination, or food borne issues.
- The Green Part of Leek and Spring Onions - This part of these vegetables is low in fructans, so is safe to use on a low FODMAP diet for most people.
- Asafoetida - A powder used in the Jain style of cooking (a type of Indian cooking). It's available in some health food stores, as a similar flavor to onion.
- Herbs and Spices - Garlic and onion are great, don’t get me wrong here, however using other herbs and spices can provide wonderful flavors as well as great health benefits. Turmeric, ginger, pepper, chives, coriander, basil, parsley and rosemary are just some of the wonderful options. Furthermore, these provide potent anti-inflammatory effects as well!
- Low FODMAP sauces - Rice wine vinegar, olive oil, lemon juice, chutney, mustard, fish sauce and oyster sauce are just some of the condiments you can use to add flavor.
Also, you may find you get used to just leaving them out… I know some may shudder at this, however one thing I have noticed is that for most people who do react to the fructan family, continuing to cook without (or with less) onion and garlic becomes easier, as feeling so much better after the meal will often trump having the flavor they provide.