Is Garlic Powder Low FODMAP?
Sadly Garlic Powder is high in FODMAP and may be worse than fresh garlic due to its higher concentrations. While not everyone will respond the same to every FODMAP, most people report having a negative reaction to garlic powder, leaving them to eliminate it from their diet.
There may be garlic powder brands out there that are specifically made to have fewer FODMAPs, but garlic powder in its raw form should be avoided as it’s high FODMAP!
What is Garlic Powder made of?
Garlic powder is unsurprisingly exactly what it sounds like, a powder made from garlic. Garlic is taken and dehydrated to a certain point before being ground up into fine particles, making a powder. Since it’s dehydrated and turned into a powder, the portions that make it high FODMAP are concentrated and should be avoided when on a low FODMAP.
What Makes Something Low FODMAP?
FODMAP stands for fermentable oligo-, di-, monosaccharides, and polyols. These are mainly carbohydrates that are shown to contribute to most gastro-intestinal issues, including Irritable Bowel Syndrome (IBS).
A low FODMAP diet is focused on eliminating these sources and reintroducing foods slowly back into your diet to determine what you can safely eat. This elimination and reintroduction are necessary since everyone will respond differently to different foods.
Is Garlic Low Or High FODMAP?
Despite being less concentrated than garlic powder, garlic itself is still high FODMAP and should be eliminated in the first stage of dieting. Garlic contains fructans, making them high FODMAP. Garlic can be reintroduced in the later stages of the diet though instead of garlic powder to test your tolerance.
The best choice is
Is Dehydrated Garlic Low FODMAP?
Normal garlic may be high in FODMAP, but what if it’s dehydrated? Well, dehydrated or dried garlic still contains the high FODMAP causing fructans regardless of it is dehydrated or not. Because of this, dehydrated garlic can still be considered high FODMAP and should be avoided for anyone with IBS or sensitivity to FODMAPS.
Garlic Powder Alternative
There are a few substitutes to garlic powder if you determine it’s safe for you to eat.
- Garlic cloves
- Minced garlic
- Granulated garlic
- Shallots
- Onions
Obviously shallots and onions won’t be the exact same in regards to flavor, but as a substitute they aren’t far off and will have a similar affect on your recipes.
