Is Garlic Powder Low FODMAP?


Reading Time: 5 minutes

Garlic is an ubiquitous ingredient used around the globe for its unique and flavorful taste, yet those on a low FODMAP diet must be wary of it as garlic can trigger IBS symptoms. Therefore, many people have been questioning whether there are alternatives to fresh garlic such as garlic powder that may work with their dietary needs. In this blog post we will delve into the question “Is garlic powder low FODMAP?” so you can understand its use in cooking while still adhering to your strict Low FODMAP diet!

Garlic Powder: A Great Substitute for Fresh Garlic

For a concentrated flavor experience, garlic powder is the perfect ingredient! It’s made by drying out and crushing garlic cloves into a fine powder. With its intense taste profile, you only need to use small amounts of it for an equal amount of zest that fresh garlic would offer—this makes it particularly great for those following low FODMAP diets! Plus, since Garlic Powder is considered low FODMAP in moderate amounts, you can still enjoy all the delicious flavors without having to worry about consuming too much.

Garlic Powder Low FODMAP: How Much Can You Eat?

Monash University, a leading expert in the low FODMAP diet, confirms that garlic powder is generally tolerated by individuals with IBS if consumed within recommended amounts. Specifically, 1/2 teaspoon of garlic powder is equivalent to 1 garlic clove and should not cause a flare-up as long as it’s not exceeded. This deliciously aromatic seasoning can be used safely when cooking without fear of intensifying digestive discomfort!

Using Garlic Powder in Low FODMAP Recipes

Garlic powder is an aromatic, savory addition to any low FODMAP recipe. Here are just a few ways you can use it:

Stir Fry: Elevate the taste of your stir-fried dishes with garlic powder! Sauté your preferred ingredients in a smidgeon of garlicky oil and sprinkle some garlic powder on top for an additional burst of flavor. Plus, it can be used to add zest to soups without causing IBS symptoms – just make sure to use low FODMAP veggies and other components that won’t irritate stomachs.

Butter: For a delicious garlic butter spread in no time at all, simply mix some garlic powder into softened butter! You can apply it to low FODMAP bread and even use it as an extra flavoring agent on meats and veggies.

Garlic Powder vs. Other Garlic Products

Garlic powder is considered low FODMAP in small amounts, while other garlic products such as fresh cloves and garlic-infused oil are unfortunately high FODMAP due to their fructan content. These carbohydrates can be triggers for Individuals with Irritable Bowel Syndrome (IBS) who have sensitivities to Fermentable Oligo-Di-Monosaccharides And Polyols (FODMAPs). Here’s a further breakdown of the different types of garlic products:

Fresh Garlic: Fresh garlic is high FODMAP, and should be avoided on a low FODMAP diet.

For a low FODMAP infusion of garlic flavor, look no further than garlic-infused oil! This savory condiment can be crafted by briefly sautéing the cloves in an oil of your choice – like canola or olive – before removing them. While this may seem promising, it is imperative to note that the process isn’t always reliable and could still contain high levels of FODMAPs. Thus, it’s best to consume small amounts of garlic-infused oil at a time for optimal digestive health benefits.

Garlic Powder: Even in small quantities, garlic powder is low FODMAP and can serve as a perfect alternative to fresh garlic without exacerbating Irritable Bowel Syndrome (IBS) symptoms.

Garlic Flavour: If you’re after a garlic flavor without triggering FODMAPs, there are many products available that can help. From seasoning blends to garlic-infused vinegars, these items give your dishes the garlicky taste you love! However, it’s important to check each product for its low FODMAP ingredients before indulging in them.

Low FODMAP Foods and Spices to Use Instead of Onion and Garlic

For those on a low FODMAP diet, discovering replacements for onion and garlic can be an intimidating hurdle. Thankfully, there are numerous low FODMAP substitutes to choose from that will still add flavor and excitement to your meal plan!

Here are a Few Examples:

Green Onions: A gentle, oniony flavor makes scallions (or green onions) an ideal low FODMAP alternative to traditional onion. They work wonders in a whole range of dishes and are the perfect way to add some savoriness without overwhelming your tummy!

Chives: Chives bring a subtle onion flavor to your culinary creations, whether you use them fresh or in their dried form. From soups and salads to dips and more, these herbs are the perfect way to elevate any dish!

Onion Powder: If you’re searching for a replacement to fresh onions, onion powder is your answer. This dried ingredient is low FODMAP in small quantities and can add flavor without the hassle of prepping real onions!

Asafoetida: Asafoetida is a flavorful spice frequently used in Indian dishes. With its robust flavor of garlic and onion, it’s an excellent alternative to both ingredients. Although asafoetida can be consumed in moderate amounts, keep in mind that excessive consumption may cause high FODMAP levels.

Other Spices: When cooking up flavorful meals without setting off IBS symptoms, ginger, cumin and turmeric are a great place to start. But why stop there? Experimenting with different spice blends can open the door to fresh and tasty low FODMAP recipes!

Low FODMAP Recipes with Garlic Powder

Here are a few low FODMAP recipes that use garlic powder to add flavor

Low FODMAP Chicken Stir-Fry:


  • 1 lb. boneless, skinless chicken breasts, cut into bite-sized pieces
  • 2 cups low FODMAP vegetables (such as bok choy, carrots, and bell peppers)
  • 2 tsp. garlic-infused oil
  • 1/2 tsp. garlic powder
  • 1 tbsp. low FODMAP soy sauce
  • Salt and pepper, to taste


  1. Heat the garlic-infused oil in a wok or large skillet over high heat.
  2. Add the chicken and stir-fry for 3-4 minutes, or until cooked through.
  3. Add the vegetables and continue to stir-fry for an additional 2-3 minutes.
  4. Add the garlic powder, soy sauce, salt, and pepper, and stir to combine.
  5. Serve hot over low FODMAP rice or noodles.

Low FODMAP Garlic Bread:


  • 1 low FODMAP baguette, sliced in half lengthwise
  • 4 tbsp. unsalted butter, softened
  • 1/2 tsp. garlic powder
  • 1 tbsp. fresh herbs (such as parsley or chives), chopped
  • Salt and pepper, to taste


  1. Preheat the oven to 375°F.
  2. In a small bowl, combine the butter, garlic powder, herbs, salt, and pepper.
  3. Spread the butter mixture evenly over the sliced baguette.
  4. Place the baguette on a baking sheet and bake for 10-12 minutes, or until the edges are golden brown.
  5. Slice and serve hot.

Garlic Powder: A Magic Trick for Low FODMAP Cooking

Ultimately, garlic powder can be a lifesaver if you are trying to cook low FODMAP. Remember that fresh garlic and those products made with regular oil have high levels of FODMAPs while the powdered version is only considered low-FODMAP in small amounts; just make sure not to exceed 1/2 teaspoon when using it as this could trigger IBS symptoms. Also, keep an eye out for other types of garlic ingredients which may contain larger quantities of FODMAPS than what is recommended!. Exploring the vast array of low FODMAP foods and spices will expand your culinary horizons, allowing you to savor sumptuous dishes without exacerbating IBS symptoms. By tapping into your creative side and learning how to work with these simple ingredients, you can devour flavorful meals while still securing optimal health benefits!

Leave a Comment