Garlic

Vegetables

GASP score by preparation (lower is gentler · 0–10)

Preparation	Gas	Binding	Overall
Rawusual	7.0	0.8	7.3
Roasted (low oil)	7.0	0.8	7.3
Sautéed	7.0	0.8	7.3
Pickled	5.6	0.8	5.9
Powdered / dehydrated	8.3	0.8	8.6
Infused oil	1.0	0.8	2.4

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Alternatives for garlic, ranked three ways. Tap any ingredient to learn what it is.

Closest matchprocessed form · confidence B

Garlic-infused oil

Keeps the flavour and texture as close to the original as possible.

Monash: garlic fructans don't leach into oil, so infused oil delivers the aroma without the FODMAP load.

Garlic-infused olive oil · allium base · 1–2 tbsp1.6

Combined load for these items is 1.6 vs 7.3 for garlic — about 5.7 points lower.

Balancedflavor bundle · confidence C

Garlic-infused oil + chives + soy sauce

A middle ground between staying true to the dish and easing symptoms.

Infused oil plus chives for allium character and a splash of soy for umami body.

Garlic-infused olive oil · allium base · 1 tbsp1.6
Chives · allium flavor · to taste1.3
Soy sauce · umami · 1 tsp0.8

Combined load for these items is 3.8 vs 7.3 for garlic — about 3.5 points lower.

Safestsafe default · confidence C

Ginger + fresh herbs

Lowest likely gas, urgency, residue and irritation.

When a true garlic note isn't essential, ginger and herbs carry the dish without any allium FODMAPs.

Ginger (fresh) · aromatic · to taste1.1
Parsley (fresh) · herb · to taste0.9

Combined load for these items is 2.0 vs 7.3 for garlic — about 5.3 points lower.

Scores are modelled estimates, not medical advice. Everyone's gut is different, and tolerance changes over time. Reintroduce foods one at a time, and follow your own medical team's advice.