Garlic

Vegetables

High FODMAP

Overview

Garlic is one of the highest FODMAP foods due to its fructan content. Even small amounts can trigger symptoms in sensitive individuals.

Typical Serving

1 clove (3g)

Fructans

High

GOS

Low

Fructose

Low

Garlic-infused oil is low FODMAP because fructans are water-soluble but not fat-soluble. Use it to get the garlic flavor without the FODMAPs.

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Is garlic powder low FODMAP?

No. Garlic powder is high FODMAP because it contains concentrated fructans.

Can I use garlic-infused oil?

Yes. Fructans don't dissolve in oil, so garlic-infused oil is low FODMAP and safe for most people.

Our free starter guide includes a quick-reference food list, safe serving sizes, and a 7-day meal plan to get you started.