garlic
Vegetables
Trigger checker for garlic
See garlic rated across every trigger — FODMAP, histamine, salicylate, oxalate, tyramine and more — plus diet compatibility, all in one quick ingredient profile.
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Serving size, prep, and portion notes for garlic
Garlic grades E for fructans and D for FODMAPs, which is why it and onion are the two foods a low FODMAP diet removes first. It is also the one people most regret losing, because garlic scores S for anti inflammatory, the best mark in our data. The useful detail is that fructans are water soluble and not fat soluble. Garlic infused oil carries the flavor with almost none of the FODMAP load, while a clove simmered in stock or a tomato sauce releases its fructans into the whole pot no matter how carefully you pick the pieces out afterwards. Garlic is clean on everything else we track (histamine A, histamine liberator A, tyramine A, nickel A, free glutamates A, gluten A), so if garlic reliably bloats you, fructan malabsorption is the explanation worth testing.
Watch for
Fructans graded E, and there is no low FODMAP serving of fresh garlic: a single clove is already over the line during an elimination phase / Garlic powder is not a lighter option. It is garlic with the water removed, so the fructans are concentrated by weight, and we grade it E for FODMAPs and E for SIBO against garlic at D and A / Water carries the trigger, oil does not: stocks, soups, braises and marinades all pull fructans out of the clove, while flavor infused into oil leaves them behind in the solids / Graded S for anti inflammatory, the highest mark we give, so blanket avoidance costs something real. Keeping the flavor through infused oil or scapes is usually better than cutting garlic for good. / Watch spice blends, rubs, seasoning salts and jarred pastes, where garlic powder frequently sits in the first few ingredients without appearing in the product name
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FAQ
What does the FODMAP rating mean for garlic?
High FODMAP: consider smaller servings or swap within the same group.
Is garlic generally well tolerated?
Fructans (Avoid) and FODMAPs (High) Start with those if you react.
What should I check next?
Compare within the Vegetables group.