Digestive Health Irritable Bowel Syndrome Nutrition Cooking Without Onions or Garlic on a Low-FODMAP Diet By Victoria Groce linkedin Victoria Groce is a medical writer living with celiac disease who specializes in writing about dietary management of food allergies. Learn about our editorial process Victoria Groce Medically reviewed by Medically reviewed by Daniel More, MD on November 03, 2019 Daniel More, MD, is a board-certified allergist and clinical immunologist with a background in internal medicine. Learn about our Medical Review Board Daniel More, MD Updated on November 21, 2019 Print Onions and garlic are very high in fructan, which is one carbohydrates in the group of the fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) that are believed to contribute to symptoms of irritable bowel syndrome. Marshall Gordon / Cole Group / Photodisc / Getty Images People on a low-FODMAP diet try to avoid them. Other people may find they have food intolerances that can be triggered by these foods. Cooking without them can be difficult. Here are some strategies. Top Tips for Following the Low-FODMAP Diet to Manage IBS Symptoms Garlic and Onion Use in Cooking Garlic and onions are often used in cooking as aromatics—foods that add a savory aroma and flavor to other dishes. They're found in cuisines around the world, making it difficult to avoid them by sticking to foods from a certain geographical area. Often, garlic and onions are added at the very beginning of cooking to mellow their flavors before building a sauce, soup, or other complex dishes. Leaving Them Out Can you just leave the garlic and onions out of a recipe? Sometimes. You'll usually get acceptable results—it's not the same as leaving eggs out of a cake. However, most people would find some recipes unacceptably bland. Consider adapting the recipe with a substitute rather than simply dropping the alliums if: Onions or garlic are the only flavorings in the recipe Onions or garlic are a major part of the recipe Onions or garlic are used raw or lightly cooked In these situations, the flavor of onion or garlic may be critical to a delicious dish. Most of the time, though, you can find a good substitute. Food Allergen-Free Substitutes for Your Kitchen Aromatics Beyond Onions and Garlic No unrelated vegetable has quite the same taste as onions or garlic, but some aromatics that may be good options for cooking include: Fennel has a licorice-like taste but onion-like texture. Try it with chicken or fish. Celery is among the most common aromatics. Bell peppers are often used in Cajun cooking. Green peppers and celery are a good base for rice dishes or savory stews. Carrots are used as an aromatic in French cooking in combination with celery. Celeriac, or celery root, is the knobby root of one variety of celery. Peeled and diced, it can be used as an aromatic in sauces or stews. Substitute Herbs and Spices Garlic chives, an herb with a garlicky flavor, are an obvious substitute, but here are other herbs and spices you may find useful: Peppercorns—white, pink, or Szechuan—can add different flavors to your cooking. Cumin's distinctive taste that may work well in some recipes, especially where garlic is used raw. Horseradish, freshly grated, can add some of the pungent notes you might otherwise lack. Ginger and galangal have distinctive flavors but may be useful in stir-fries as aromatics. Asafoetida is a spice from India with a very strong smell that, when added to warm oil, tastes much like garlic and onions. You need only a sprinkle, as it's very strongly flavored. Garlic or Onion Powders and Salts Garlic powder and garlic salt are made from dehydrated, finely ground garlic. Onion powder and salt, likewise, are made from onions. Ask your gastroenterologist or doctor before trying another form of a food that has caused painful symptoms in the past. Infused Oil for Low-FODMAP Diets Those avoiding garlic and onions due to FODMAPs can use garlic-infused oil as the fructans are not fat-soluble. You can buy infused oil or saute onions and garlic in oil and discard the solids before using it in your dish immediately. Note that making your own infused oil and storing it has a risk of botulism, so you may want to buy commercially prepared infused oil for safety. Was this page helpful? Thanks for your feedback! One of the most challenging aspects of having IBS is trying to figure out what's safe to eat. Our recipe guide makes it easier. Sign up and get yours now! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Whelan K, Martin LD, Staudacher HM, Lomer MCE. The low FODMAP diet in the management of irritable bowel syndrome: an evidence-based review of FODMAP restriction, reintroduction and personalisation in clinical practice. J Hum Nutr Diet. 2018;31(2):239-255. doi:10.1111/jhn.12530