FODMAP Life Blog

Onion and Garlic Replacements for the low-FODMAP diet!

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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.

What is Asafoetida Powder?-Asafoetida  low fodmap diet

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!

Here is where you can buy a wheat-free version.

Also – Asafoetida is said to reduce the growth of indigenous microflora in the gut, thereby reducing flatulence! (see sources below).

Try Garlic-Infused Oilgarlic

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:

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Sources: Definition – The Spice House; On reduction of flatulenceThe 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).

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  1. Jen

    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!!

    • Colleen

      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?

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