Onion and garlic mostly add savoury depth. These boosters bring that depth back without the fructans — stock reductions, soy/tamari, miso, parmesan, tomato paste, roasted-veg purée and more.
When people miss onion and garlic, what they usually miss is savoury depth — umami. You can rebuild that depth from other directions. Stack two or three of these and a dish stops tasting flat without ever needing an allium.
Use for: Sauces, Gravy, Mince, Soups
Storage: Store per the product or recipe; use small amounts.
Use for: Mince, Stir-fries, Rice, Soups
Storage: Store per the product or recipe; use small amounts.
Use for: Gravy, Soups, Glazes
Storage: Store per the product or recipe; use small amounts.
Use for: Sauces, Mince, Pasta
Storage: Store per the product or recipe; use small amounts.
Use for: Pasta, Soups, Risotto-style rice
Storage: Store per the product or recipe; use small amounts.
Use for: Mince, Tomato sauces, Dressings
Storage: Store per the product or recipe; use small amounts.
Use for: Mince, Gravy, Marinades
Storage: Store per the product or recipe; use small amounts.
Check the label — many contain onion and/or garlic.
Use for: Mince, Sauces, Soups
Storage: Store per the product or recipe; use small amounts.
Use for: Sauces, Soups, Bulking mince
Storage: Store per the product or recipe; use small amounts.
Use for: Stock, Sauces, Enriching bowls
Storage: Store per the product or recipe; use small amounts.
Use for: Stocks, Sauces
Storage: Store per the product or recipe; use small amounts.
Mushrooms add umami but are higher-FODMAP for some people — a caution, not a default.
Lower-risk, gentler and often better tolerated — not a guarantee. Individual tolerance varies; keep working with your own clinical team.