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garlic
Vegetables
Is garlic high in polyols?
Is garlic high or low in polyols? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
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Compare garlic across criteria
Sensitivity notes
Why polyols food checker matters
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
- Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- Stone fruits are naturally high in polyols
- Cooking doesn't reduce polyol content
- Avocado portion size matters - small amounts may be fine
- Cauliflower and mushrooms are common triggers
Sensitivities
What garlic contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where garlic fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about 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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Polyols Guide
Everything you need to know about polyols sensitivity and smart food choices.
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Polyols sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in polyols and may trigger symptoms:
View full list
If you're sensitive to Polyols, consider these strategies:
- 1Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- 2Stone fruits are naturally high in polyols
- 3Cooking doesn't reduce polyol content
- 4Avocado portion size matters - small amounts may be fine
- 5Cauliflower and mushrooms are common triggers
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
Want personalized tracking?
Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Is garlic high in Polyols?
Polyols: low signal for most people.
Can I still eat garlic if I'm sensitive to Polyols?
Usually fine in normal portions.
What else should I check?
Check Fructans, Jain, and Buddhist Vegetarian next for a fuller picture.