Onions and garlic definitely seem to be one of THE hardest things for everyone to live without OR to live without accidentally eating in your next meal. Many of you are not aware of Asafoetida or asafetida powder. This can be used in place of onions, and it’s very strong so use it sparingly.
Sauté Garlic or Onion
You can sauté garlic or onion in oil in a pan to impart the flavors into any dish. Simply add garlic or onion to a pan with oil and sauté for a couple minutes. Be sure to remove garlic or onion from the pan before adding in the rest of the ingredients. This works because FODMAPs are not soluble in oil, so the FODMAPs will not leech out into the oil.
What is Asafoetida Powder?
Asafoetida powder, which is also known as Hing, is used in a wide variety of Indian dishes. It’s derived from a species of giant fennel, and has a very unique and pungent smell and flavor. In Indian cooking, it’s used often times with legumes and vegetable dishes like those that use cauliflower. Cooking mellows out this spice, and you’ll think you’re tasting onion and/or garlic. Make sure you buy a wheat-free version. The brand at right contains wheat.
Here is where you can buy wheat-free, gluten-free versions:
One more health tip – Asafoetida is said to reduce the growth of indigenous microflora in the gut, thereby reducing flatulence! (see sources below).
Try Garlic-Infused Oil
The other item you can use (if you miss garlic like me!) is garlic-infused oil. I wrote a post on it some time ago listing a couple delicious brands. Read the post here.
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Sources: Definition – The Spice House; On reduction of flatulence – The Hindu; S. K. Garg, A. C. Banerjea, J. Verma and M. J. Abraham, “Effect of Various Treatments of Pulses on in Vitro Gas Production by Selected Intestinal Clostridia”. Journal of Food Science, Volume 45, Issue 6 (p. 1601–1602).
Did you know many people with digestive disorders and diseases are deficient in vitamin D3? Buy liquid D3 drops now. Consult with your physician to see how much you need.
Would it be okay to cook whole garlic cloves in my food (e.g. in a curry) and then take them out before eating? It seems like the same principle as garlic-infused oil to me, but I want to be sure!
Yes you can do that, just make sure you remove all cloves.
Hi Aine, I think another user read your comment and thought you asked if you could keep the garlic in your food the whole time you’re cooking it and then remove it at the end. If that’s what you meant then the answer is no. You would have to first cook garlic in oil, then remove the garlic, and then add the other ingredients. I hope though that you understood the first time. Thank you!
Hi just ordered the one L.G Asafoetida Hing Powder and it says wheat starch?? I thought that was o.k. and not gluten?? That is what i was told that wheat starch is safe and doesn’t have gluten, Is this not true?? Thanks!!
Hi Jen,
Although processing often removes the gluten protein, someresidual gluten can remain so wheat starch is not considered gluten free in the U.S. Where are you located?
~Colleen
Since leeks are related to garlic and onions, are they off the list too? (Crossing my fingers they are not!)
Yes but the leaves are OK, not the bulb or the entire leek.
I bought some of this, but the smell is so strong I’m afraid to use it!
Try a tiny dab of it to start 🙂
Have you ever tried using a clove while cooking greens? Not eating it, just having it in the water.
Hi Kristin ~ Yes you can do that but you must remove it from the dish before eating. Sign up to stay in touch with me: http://bit.ly/FODMAPLifeEmailNewsletter
The un-FODMAP elements in garlic are said to be water-soluble but not oil-soluble. That’s why we can use garlic-infused oil. However, keeping a clove of garlic in our cooking dishes and then merely removing the clove before eating is *not* acceptable according to FODMAPS, as the fructans will be incorporated into the liquids in the dish.
Frying garlic/onions in oil at the start and then removing them before continuing with the dish, that’s said to be okay (and is essentially the same thing as the infused oil), but NOT simply keeping them in the dish then just eating them.
Hi Heather,
Yes the FODMAPs (fructans) in garlic are water soluble so they will not leach into oil, whether you are using garlic-infused oil or sautéing garlic or onions in oil first, and then removing before cooking the rest of the ingredients.
Can you eat the green part of the garlic like you can with leeks and spring onions? I grow all three and wondered if we could try the garlic ‘leaves’ as we tolerate the green part of spring onions. Thanks.
Hi Linda, There’s nothing published about the green part of garlic being low or high-FODMAP, so maybe just to be on the safe side don’t consume it – OR – you can try a small amount and see how you do.