The elimination phase of the Low-FODMAP diet calls for removing garlic from your food repertoire due to its content of fermentable carbohydrates called fructans. For people with Irritable Bowel Syndrome (IBS), this dietary fiber is a source of fuel for gut microbes, who create gas as a byproduct that results in gut discomfort (to say the least!)
Even though garlic is removed from the diet for the short-term, it can still be challenging to create meals without it. But fear not! There are options that still allow for the flavor of garlic while still keeping the meal consistent with the low-FODMAP dietary guidelines. Here are a few ideas:
Sauté and Discard
To create a dish that will have the flavor of garlic without the fructans, you can sauté whole cloves in oil. Because fructans are water soluble, the fructans will not be released when sauteed in oil. The cloves must be removed before adding other foods as to keep water from leeching the fructans from the cloves. Warm the oil (enough for your recipe) in a pan on medium heat. Place one or more whole cloves of garlic in the pan and sauté until aromatic. Then remove and discard the cloves and proceed with the rest of the recipe.
Garlic Infused Oil
The aromatics from garlic can also transfer into oil at room temperature, but it will take a few days. Place four to five whole garlic cloves in a jar and fill with 2 cups of oil. Seal and let sit in a dry place for 3-5 days. Remove the cloves and use the oil for cooking, salad dressings, and marinades. If you don’t want to make your own, you can buy some from FODY foods.* **
Casa de Santé*, a company that makes low-FODMAP herb and spice blends also carries a delicious garlic and onion substitute in powder form. It is pungent in its raw form, but added to a recipe, the flavor mellows. Just a pinch is enough to enhance the flavor of any meal.
Happy (Low-FODMAP) Eating!
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** Use the coupon code “brosen0718” to receive 15% off your first order from FODY foods.