Should I Avoid Onion and Garlic?

Posted by Charlotte Miller on

We get a lot of emails from people asking ‘what is low fodmap?’ and ‘should I be avoiding onion and garlic?’ The answer is maybe, but not necessarily.

There is plenty of excellent information available online about what the low-fodmap diet is. If you currently suffer from IBS and are having trouble identifying what may be triggering this, then it would be worth seeing a nutrition specialist with experience treating food intolerances about whether the low-FODMAP diet would be appropriate to for you. If you don’t experience IBS and gastrointestinal upsets then count yourself lucky.

Garlic and onions are very high in the FODMAP – fructan - and are two of the most common triggers for anyone with IBS. This includes all red, white and brown onions, the whites of spring onions, leek and onion or garlic spice powders. Onions, in particular are very high in fructans, while garlic may be a little better tolerated by some people.

Unfortunately for anyone wanting to avoid onion and garlic, they are ingredients found in almost every cuisine and every style of cooking. They form the base of curries, stirfrys, pastas, stews and braises, soups, stocks and even salads from most countries around the world, making it difficult for anyone trying to avoid these ingredients to eat out or purchase pre-made items.

Due to the lack of onion and garlic free products on the market, we decided to make a specific category in our meal range which are free from onion and garlic, making it easier for anyone avoiding them to have options.  We also enjoy the challenge or producing really tasty meals using a range of alternative ingredients.
Flavour alternatives for onion and garlic

  • The greens of spring onions
  • Chives
  • Garlic oil are (all garlic removed)
  • Lemon/lime
  • Chilli
  • Spices (check they are free from onion and garlic powders)
  • Ginger
  • Fresh herbs
  • Mustards/wasabi
  • Capers and pickles
  • Vinegars
  • Fish sauce / soy sauce (check for wheat ingredients if avoiding)


Check out our Onion & Garlic Free range of meals here >



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