If you have irritable bowel syndrome (IBS) or another gastrointestinal disorder, you may need to find substitutes for garlic in your cooking. Garlic is high in fructan, which can be difficult for your small intestine to absorb and may cause IBS symptoms. In this article, we will explore some alternatives to garlic, how to use them, and why it's important to avoid garlic if you have IBS.
Why is Garlic Bad for IBS?
Garlic contains a type of carbohydrate called fructan, which is not easily digested by humans. For individuals with IBS or other gastrointestinal issues, this can lead to a buildup of gas and water in the colon, resulting in symptoms such as pain, bloating, flatulence, or diarrhea.
It's important to note that garlic is not the only food that individuals with IBS should avoid. Other foods to avoid include fruits like apples and cherries, milk, wheat products, certain vegetables like cauliflower, beans, and asparagus, as well as sweeteners like honey.
Using Garlic and Onions in Cooking
Garlic and onions are commonly used as aromatics in cooking, adding a savory aroma and flavor to dishes. They are found in cuisines around the world, making it challenging to avoid them by sticking to foods from a specific geographical area. In many recipes, garlic and onions are added at the beginning of cooking to mellow their flavors before building a sauce, soup, or other complex dishes.
Substitutes for Garlic in Cooking
While no vegetable has quite the same taste as garlic, there are several alternatives that can be used as substitutes in cooking:
- Fennel: Fennel has a licorice-like taste and an onion-like texture, making it a good option for dishes with chicken or fish.
- Celery: Celery is a common aromatic that can be used as a base for various dishes.
- Bell Peppers: Green peppers and celery can be a good base for rice dishes or savory stews, commonly used in Cajun cooking.
- Carrots: Carrots are often used as an aromatic in French cooking and can be combined with celery.
- Celeriac: Celeriac, or celery root, can be peeled and diced to use as an aromatic in sauces or stews.
- Chives or Green Part of Spring Onions: While most onions are high in FODMAPs, chives or the green part of spring onions can be used as replacements for regular onions.
Substitute Herbs and Spices
In addition to vegetables, various herbs and spices can be used to add flavor to dishes as substitutes for garlic:
- Garlic Chives: Garlic chives have a garlicky flavor and can be used as a substitute for garlic in cooking.
- Peppercorns: White, pink, or Szechuan peppercorns can add different flavors to your cooking.
- Cumin: Cumin has a distinctive taste that can work well in recipes where garlic is used raw.
- Horseradish: Freshly grated horseradish can add some of the pungent notes you might otherwise lack without garlic.
- Ginger and Galangal: Ginger and galangal have distinctive flavors and can be useful in stir-fries as aromatics.
- Asafoetida: Asafoetida is a spice from India that tastes much like garlic and onions when added to warm oil. It is strongly flavored, so use it sparingly.
Garlic or Onion Powders and Salts
Garlic powder and garlic salt, made from dehydrated and finely ground garlic, can be used to give food flavor without irritating your stomach. Onion powder and salt, made from onions, can also be used as substitutes. However, it's important to consult with your healthcare provider before trying another form of a food that has caused painful symptoms in the past.
Infused Oil
For those avoiding garlic and onions due to FODMAPs, garlic-infused oil can be used as a substitute. The fructans in garlic are not fat-soluble, so they are not present in infused oil. You can buy infused oil or sauté onions and garlic in oil, then discard the solids before using it in your dish. Note that making your own infused oil and storing it has a risk of botulism, so use it immediately or consider buying commercially prepared infused oil for safety.
If you have IBS or follow a low-FODMAP diet, it's important to avoid garlic and onions. Fortunately, there are plenty of substitutes available that can provide similar flavors and aromas in your cooking. From vegetables like fennel and bell peppers to herbs and spices like garlic chives and cumin, you can find alternatives that suit your taste preferences. Experiment with different options to discover your favorite garlic substitutes and enhance your dishes without compromising your digestive health.
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