Should I Avoid Onion and Garlic?
- , by Charlotte Miller
- 8 min reading time
A Dietitian’s Guide — And Where to Find Ready Meals Without Onion and Garlic in Australia
We regularly receive emails asking:
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“What is low FODMAP?”
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“Should I be avoiding onion and garlic?”
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“Do you have ready meals without onion and garlic?”
The short answer is we do have onion and garlic free ready meals - but you may not necessarily need to avoid these ingredients.
As an Australian dietitian, I always emphasise that food avoidance should be purposeful, not automatic. Onion and garlic are not “bad” foods. In fact, they contain beneficial plant compounds and prebiotic fibres that support gut health in many people.
However, for some individuals, particularly those with Irritable Bowel Syndrome (IBS) — they can be significant digestive triggers.
Let’s unpack this properly.
What Is the Low FODMAP Diet?
The low FODMAP diet is a structured, short-term dietary approach designed to help people with IBS identify food triggers.
FODMAP stands for:
- Fermentable
- Oligosaccharides
- Disaccharides
- Monosaccharides
and
- Polyols
Onion and garlic are high in a FODMAP called fructans.
In people with IBS, fructans can be poorly absorbed in the small intestine. When they reach the large intestine, they ferment and may contribute to symptoms such as:
- Bloating
- Abdominal pain
- Excess gas
- Diarrhoea or constipation
If you do not experience IBS or regular gastrointestinal discomfort, there is generally no need to avoid onion and garlic.
If you suspect IBS, consult a dietitian trained in gastrointestinal nutrition before eliminating foods long term.
Why Are Onion and Garlic Common IBS Triggers?
Onion and garlic are particularly high in fructans. This includes:
- Red, white and brown onions
- The white part of spring onions
- Leek
- Garlic
- Onion and garlic powders
- Many commercial stocks and spice blends
Onions tend to be especially high in fructans, while some people may tolerate small amounts of garlic slightly better.
The challenge is that onion and garlic form the flavour base of most cuisines. They appear in:
- Curries
- Stir-fries
- Pasta sauces
- Soups and stocks
- Stews and braises
- Salad dressings
- Marinades
- Most pre-made ready meals
This makes finding suitable options, particularly ready meals without onion and garlic in Australia — difficult.
Do I Need to Avoid Onion and Garlic?
You may need to limit them if:
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You have diagnosed IBS
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You experience consistent digestive symptoms
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A health professional has recommended a low FODMAP trial
You likely do not need to avoid them if:
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You tolerate them well
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You have no digestive symptoms
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You’re removing them “just in case”
Unnecessary restriction can reduce food variety and make eating more stressful than it needs to be.
Finding Ready Meals Without Onion and Garlic in Australia
Because onion and garlic are used so widely in commercial cooking, there are limited ready-made options available in Australia for people needing to avoid them.
That’s why we created a dedicated category of ready meals made without onion and garlic.
These meals are designed for:
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People who know onion and garlic are triggers and need to avoid these two ingredients completely.
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Those managing IBS triggers (although our LOW FODMAP range of meals will offer more variety and may include the green portion of spring onion and galric infused olive oil)
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Individuals who simply feel better avoiding these ingredients
Rather than sacrificing flavour, we use carefully selected alternatives to ensure meals remain satisfying and enjoyable.
👉 Browse our ready meals without onion and garlic
How We Create Flavour Without Onion and Garlic
Avoiding onion and garlic doesn’t mean bland food.
There are many excellent alternatives that provide depth and balance, including:
- The green tops of spring onions (as part of our Low FODMAP range of meals but note included in our onion and garlic free range)
- Chives
- Garlic-infused oil (with solids removed)
- Lemon and lime
- Fresh ginger
- Chilli
- Fresh herbs
- Mustards and wasabi
- Capers and pickles
- Vinegars
- Fish sauce or soy sauce (check for wheat ingredients if avoiding)
- Spice blends free from onion and garlic powders
By layering these ingredients thoughtfully, it’s possible to create flavourful meals without relying on high-fructan ingredients.
A Final Word From a Dietitian
Onion and garlic are nutritious foods for most people. Avoiding them should be done for a clear clinical reason, usually under guidance for IBS management.
If you do need to limit them, you don’t have to compromise on flavour or convenience. Our ready meal options are available in Australia and made without onion and garlic, designed to make life easier while supporting digestive comfort.
If you're unsure whether a low FODMAP diet is appropriate for you, speak with a qualified dietitian before making significant dietary changes.
All We Feed You Low FODMAP meals are certified by
Monash University enabling you to eat with confidence.
Frequently Asked Questions
Should I avoid onion and garlic?
Maybe, but not necessarily. Onion and garlic are nutritious foods for most people. They are commonly limited when someone with IBS is trialling a low FODMAP approach under dietitian guidance.
Why do onion and garlic trigger IBS symptoms?
They are high in fructans, a type of FODMAP. In people with IBS, fructans can ferment in the gut and contribute to bloating, pain and excess gas.
Which onion and garlic ingredients are high in fructans?
Red, white and brown onions, the white part of spring onions, leek, garlic, and onion or garlic powders often found in spice mixes and stocks.
Is garlic-infused oil suitable for a low FODMAP approach?
Often yes. Fructans from garlic are not oil-soluble, meaning garlic-infused oil with solids removed is generally tolerated.
Are there ready meals without onion and garlic in Australia?
Yes, although options can be limited because onion and garlic are widely used in commercial cooking. Australian business We Feed You offers a dedicated range of meals made without these ingredients.
How can I add flavour without onion and garlic?
Flavour alternatives include chives, the green portion of spring onion, citrus, ginger, herbs, infused oils, vinegars, mustard, and carefully selected spice blends free from onion and garlic powder.
Check out our Onion & Garlic Free range of meals here >