When I cook, and I cook all the time, I want to have plenty of options for rich flavors in the foods I prepare. Traditionally onions and garlic are staple ingredients to add flavor to our recipes, but when you have IBS, onions and garlic are big trigger foods and need to be avoided. Think you can’t live without onions and garlic? Think again! This guide will help you see how you can keep the flavor without the FODMAPs.

When it comes to onions…

Green onions (or scallions) are great FODMAP-friendly onions. Just be sure you only use only the green part! Chives are also a wonderful choice for oniony flavor. Leek greens are low FODMAP as long as you keep your serving to ⅔ cup or less, so use them as you would use whole leaks to get the flavor you’re looking for. Those are really my top 3 choices to replace onions in most recipes.

You can store unused portions of these greens for up to a week in the refrigerator by rolling them (unwashed) in a dry paper towel and placing the wrapped greens in a sealable plastic bag or sealed glass container.

If you’re looking for an onion substitute you can use in a dry form, my top choice is Smoke N Sanity Essence of Onion salt (get 10% off with code IBSGC10). You can use this liberally in recipes that call for onions and just reduce the amount of salt you add to be sure you get the taste you prefer.

When it comes to garlic…

For good garlic flavor, I use plenty of garlic-infused olive oil where olive oil, butter, or another fat is called for in a recipe. I recommend a brand that is made by a local vendor (Sigona’s) but can be shipped anywhere in the world. It has by far the best taste of all that I have tried.

If you’re looking for a garlic substitute you can use in a dry form, my top choice is Smoke N Sanity Essence of Garlic salt (get 10% off with code IBSGC10) or Gourmend Foods garlic scape powder. These two seasonings can be used in recipes that call for garlic powder, or where you’re looking to amp up the garlic taste when you can’t use raw garlic. Both of these seasonings are a great alternative to garlic or garlic powder and they have the benefit of being shelf-stable, dry, and best of all low FODMAP! I have been using both of these low FODMAP seasonings in my recipes and have found the taste to be quite wonderful.

All of these FODMAP-friendly garlic and onion alternatives belong on your pantry shelf. Give them a try! You’ll be glad you did.

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