FODMAP/SIBO Rating
Serving Size Consideration: 1-2 cloves fresh garlic
Safe Serving Size: Infused oil only (no garlic pieces)
Active Compounds: Fructans and fructo-oligosaccharides (FOS)
Digestive Impact
Why it's problematic: Highly problematic for most IBS sufferers
Specific symptoms: Bloating, gas, abdominal pain, and digestive discomfort
Typical reaction time frame: Symptoms typically appear within 30 minutes to 4 hours after consumption
Individual variation: Sensitivity levels vary, but most people with IBS react to even small amounts
Safe Alternatives
Substitution ratio: Use 1-2 tablespoons of alternative herbs/spices per clove of garlic called for in recipes
Garlic-infused oil is FODMAP-friendly as FODMAPs are not oil-soluble
Dried and powdered garlic contains concentrated FODMAPs
Freezing does not reduce FODMAP content
Avoid combining with:
- onion
- leeks
- wheat bread
- artichokes
- jerusalem artichokes
Safe complementary foods: Can be used in garlic-infused oil with any other low FODMAP ingredients
- Start with garlic-infused oil to ensure tolerance to flavor
- Try 1/8 of a clove of fresh garlic
- If tolerated, gradually increase to 1/4 clove
- Wait 3 days between tests to assess reaction
Signs of success: No digestive symptoms within 24 hours of consumption
Common products containing garlic:
- marinara sauce
- salsa
- vegetable stock
- soy sauce
- worcestershire sauce
Alternative names: Allium sativum, Garlic powder, Garlic salt, Garlic extract, Aged garlic
Factors affecting tolerance:
- Overall gut health
- Stress levels
- Time of day consumed
- Form of garlic (fresh vs processed)
- Individual FODMAP tolerance threshold
Tip: Keep a food diary to track your personal tolerance levels and reactions