Living Without Onion and Garlic: Tips for People with IBS
Do you find yourself wanting to cook and eat with the delicious flavors of garlic and onion again? I’m here to tell you there are ways to do it! Garlic and onions are found under the high FODMAP food category of fructans, an oligosaccharide or carbohydrate difficult to break down by the gut. Consuming it when you have irritable bowel syndrome (IBS) can unfortunately trigger and exacerbate IBS symptoms like abdominal pain, bloating, gas, and irregular bowels. Since they are often staple ingredients in many recipes, finding ways to avoid them and incorporate flavorful alternatives can lead to a happy gut!
Hidden Sources of Onion and Garlic
Onion and garlic are ingredients found in many food products at the store. Getting into the routine of checking the ingredient list on the products you buy could potentially spare you some discomfort later on. As for the US, in most cases, onion and garlic are explicitly mentioned. The USDA has said any version of garlic or onion must be stated and not hidden under the word, “spices”. However, some products can still hide these ingredients under the phrase “natural flavors” or “flavoring”. When you spot this on a product, especially if its a savory product, chances are garlic and or onions are included. If the product mentions it is <2% this should be safe for you to consume. If there isn't a percentage, unfortunately contacting the company directly is the only sure way to know if garlic or onion is in the product.
Flavorful Alternatives
Start incorporating alternatives in your recipes. There are many different methods to get those same flavors back into your meals. Here are a few!
Garlic or onion/shallot infused oil. These are available at most grocery stores and are a great way to add the same flavor without the FODMAPs back into your recipes. I feature some of these products as well as tips on what to look for when browsing them at the store in my blog post, Check 10+ FODMAP Friendly Brands and Products.
Tops of green onions and chives. While this isn’t so much of an alternative as the real thing! In terms of onions, cooking with only the green top portion of green onions actually has low FODMAP content. Chives are also a great substitute, fresh or dry!
Aafoetida. This is a dried seasoning derived from the herb ferula. It mimics the flavors of onion and garlic. It may not have the best smell but the taste quickly makes up for it! Cook it with a fat like butter or oil in curry dishes, stews, dressings, etc.
Brands like Fody and Gourmend that carry FODMAP-free garlic and onion seasonings. Find these great brands in stores or online to help stock your kitchen for easy seasoning solutions!
Other herbs and spices! Sometimes you just need to add some extra flavor from low-FODMAP herbs and spices like ginger, basil, mint, rosemary, oregano, thyme, cumin, dill, cinnamon, paprika, and black pepper.
Dining Out and Social Situations
Going out to eat not always easy when you need to avoid certain key ingredients like garlic and onion. Planning ahead and communicating with restaurants is key to enjoying the dining out experience.
Check out the menus online. Almost every restaurant now has it posted on their website. This can make it easy to get through quickly to find good options.
Call ahead and see if the restaurant can accommodate changes to remove cooking with these ingredients.
Communicate with your friends so they know your dietary restrictions and understand how important this is for your well-being.
Do I need to avoid garlic and onion forever?
It depends, if you are in phase 1 of the FODMAP elimination diet, yes. All FODMAPs need to be removed from your diet during this phase. Once you are out of this phase the answer becomes maybe. Once you start challenging certain groups of FODMAPs like fructans for onions and garlic, you can determine specifically how much you need to limit yourself in terms of these ingredients based on your symptoms. Some people may be able to tolerate small amounts in their dishes and don’t have to necessarily remove it from their diet completely. Always remember to consult a registered dietitian before initiating any changes to your IBS management.