Replacing Garlic in FODMAP Diet – Blog by Evelyn Vo
Garlic is one of the most commonly used foods for flavouring. It’s a great flavour to have in salad dressings, vinaigrettes, marinades, sauces, gravy, vegetables, and soups. So when you finding out that your body doesn’t tolerate well to garlic it may not be the best news. On the Low FODMAP diet, there seems to be a bit of confusion on how to use garlic safely. This article will look into exactly that.
Why Is Garlic A Problem On A Low FODMAP Diet?
Garlic contains fructo-oligosaccharides which is commonly referred to as fructans. Humans do not have the enzymes to break down fructans which means that foods such as garlic, are malabsorbed in the small intestine and then fermented by the gut bacteria. This can then lead to irritable bowel systems such as, gas, bloating, stomach cramps, diarrhea and constipation. It is recommended that while on the Low FODMAP Diet, you remove garlic in the elimination phase.
How Can I Still Have Garlic On A Low FODMAP Diet?
Just because you’re on the Low FODMAP Diet it doesn’t mean you have to miss out on the garlic flavour. Garlic infused oils are a delicious replacement for garlic in the Low FODMAP Diet. Why? Because the fructans that are present in garlic are only water soluble not oil soluble. This means that the garlic flavour can be transferred to the oil, while the fructans stay trapped in the garlic. In garlic oil, there is no water for the fructans to leech into which should be well tolerated by those who are on the Low FODMAP Diet. This is also the reason why you can’t just take garlic out before you have your meal because the fructans will dissolve in any water that is present.
Where Can I Get Garlic Infused Oil?
The commonly sold brand in major supermarkets is Cobram Estate: Garlic Infused Extra Virgin Olive Oil. This has been lab tested to be low FODMAP. Other ones in the market also include: Boyajian Garlic Oil, Texana Brand Roasted Garlic Infused Olive Oil, and Garlic Gold Oil.
Remember to read the labels carefully when buying processed foods as garlic are often found in added process foods such as dips, mixes, chips and gravy!
Check out our Low FODMAP program here.
Originally posted on The Nutrition Space.