Is garlic powder low FODMAP? Dietitian guidance

If you have been wondering, “Is garlic powder low FODMAP?” Look no further—this blog will answer this question.

Garlic is a fundamental component of many cuisines, and garlic powder has allowed for a longer shelf life and easy measurability when cooking.

If you read our other post, “garlic FODMAP content explained”, you will already know that regular garlic is high FODMAP.

But read on to discover garlic powder is low FODMAP with some recommended FODMAP-friendly alternatives and recipes.

What is garlic powder?

Garlic powder is a seasoning made from dried garlic cloves ground into a fine powder. It is a common component of spice mixes and seasoned salts.

You may also notice garlic powder on the list of ingredients for some savory foods like chips.

The fine consistency of garlic powder allows the garlic to disintegrate quickly and incorporate into a recipe.

Because of its small granule size, garlic powder tends to have the most concentrated and intense garlic flavors of the other garlic variants.

Is garlic powder low FODMAP?

Unfortunately, like fresh garlic, garlic powder is high FODMAP (1). 

Garlic powder is high in the oligosaccharide fructan, which is poorly absorbed in the small intestine and rapidly fermented in the large intestine, leading to IBS symptoms.

It is, therefore, important to avoid garlic powder in the restriction phase of your low FOMAP diet. 

Check the ingredients of store-bought marinades, sauces, dressings, soups, dry rubs, and seasonings, as they commonly contain garlic powder.

Do I need to avoid garlic powder permanently?

In short, no. You will temporarily avoid garlic and garlic powder during the low FODMAP diet, as these foods are high in FODMAPs. 

In the reintroduction phase, you and your dietitian will evaluate your tolerance to garlic powder based on your symptoms. 

Once you have completed the reintroduction phase, garlic powder can be added back into your diet as tolerated.

Low FODMAP garlic powder substitutes and recipes 

If garlic powder was a staple of your cooking before starting the low FODMAP diet, do not fret; there are some substitutions you can make to maintain that famous flavor.

Below are 4 alternatives to garlic powder and supplementary recipes to try out with them.

Garlic-infused oil

Garlic-infused oil is made by heating fresh garlic cloves in cooking oil to release the garlic flavors. 

It is low FODMAP, and you can use it in your cooking; for more details and 5 recipes to try out, read our blog “is garlic-infused oil low FODMAP?”

Chives

Chives are relatives of onions and garlic. They are often used as a fresh garnish and can add a hint of FODMAP-friendly garlic flavor to dishes. 

Check out these 3 low FODMAP recipes using chives:

1. Low FODMAP Salmon with Rosemary and Chives
2. Low FODMAP Chive Butter 
3. Gluten-free sage and chive stuffing balls recipe

Garlic scapes (shoots)

Garlic scapes are the tender stems and flower buds of hard-neck garlic plants. They are low-FODMAP in a moderate serving of 40g (1).

Here are 3 low FODMAP recipes to try using garlic scrapes:

1. Garlic scrape salt
2. Low FODMAP Tomatillo Salsa
3. Late Spring Salad with Feta, Radishes, + Garlic Scape Dressing

Asafoetida powder (or Hing) 

Asafoetida powder, otherwise known as hing, is a flavorful spice derived from the resin of the Ferula plant’s roots. Indian and Middle Eastern cuisine commonly uses this spice. 

Asafoetida adds a subtle garlic and onion flavor when used in cooking without any FODMAPs. 

Many US stores do not commonly stock asafoetida; however, you may find it in your local Asian market, such as Patel Brothers.

In the UK, Asafoetida is available at Sainsbury’s and Tescos. If not, Asian supermarkets will likely stock it. 

Once you’ve managed to source the spice, here are 3 recipes for you to test out: 

1. FODMAP-friendly ‘pickled red onion’
2. Crispy Baked Low FODMAP Hash Browns
3. My gluten-free no-onion bhaji recipe 

Summary

Garlic powder is high in FODMAPs, and you should avoid it during the restriction phase of a low-FODMAP diet.

This restriction is only temporary. Once in the reintroduction phase, you can add garlic powder to your diet, depending on your tolerance. 

There are some great alternatives to garlic powder that are low in FODMAPs, and you never know; you may find yourself with a new favorite spice to cook with!

Written by Stella Gordon, Student Dietitian, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert