Low FODMAP Seasonings: What to Use Instead of Garlic & Onion
The Real Reason Food Feels Bland on Low FODMAP
When people remove garlic and onion…
Everything changes.
Meals feel flat.
Flavour disappears.
Cooking becomes frustrating.
And suddenly, food stops feeling enjoyable.
So most people do one of two things:
👉 Go back to old habits
👉 Or use “safe-looking” seasonings that still cause symptoms
Neither works long term.
Because the problem isn’t flavour…
👉 It’s how flavour is being built.
Why Garlic and Onion Are a Problem
Garlic and onion are high in fructans, a type of FODMAP that’s poorly absorbed in the small intestine.
Instead of being digested normally, they ferment in the gut.
That fermentation leads to:
- bloating
- gas
- abdominal discomfort
- urgency
Even small amounts can trigger symptoms in sensitive individuals.
This is well explained by Monash University, the creators of the low FODMAP diet
👉 https://www.monashfodmap.com/blog/onion-and-garlic-and-the-low-fodmap-diet/
The Hidden Seasoning Problem
Most spice blends contain:
- onion powder
- garlic powder
- flavour enhancers
Even “natural” or “healthy” blends.
Why This Becomes a Bigger Issue Than You Expect
Removing garlic and onion sounds simple.
But in reality…
👉 They’re everywhere.
- spice blends
- sauces
- marinades
- packaged foods
- “natural flavours”
So even when meals look safe…
They often aren’t.
If you’ve ever reacted to a meal that should have worked, this explains why
👉 https://friendlyblends.com.au/blogs/foundations/why-spices-can-trigger-symptoms-and-how-we-do-it-differently
What to Use Instead
Here’s where most people go wrong:
They remove flavour…
Instead of rebuilding it.
Low FODMAP cooking isn’t about bland food.
It’s about intentional flavour.
Use:
✔ single-ingredient spices (paprika, cumin, turmeric)
✔ fresh herbs (parsley, basil, coriander)
✔ citrus (lemon, lime)
✔ infused oils (garlic-infused oil, FODMAP safe)
✔ low FODMAP blends
The goal isn’t to copy garlic and onion.
👉 It’s to create depth in a different way.
Where Friendly Blends Fits
Let’s be direct.
👉 Seasoning is the biggest risk in your kitchen.
It’s also the most overlooked.
Friendly Blends was created to remove that uncertainty completely.
✔ No onion
✔ No garlic
✔ No hidden triggers
✔ FODMAP Friendly certified
✔ Designed specifically for IBS
This means:
👉 You don’t have to second-guess your flavour anymore.
How This Looks in Real Meals
When seasoning becomes safe…
Everything changes.
Meals become:
✔ easier to cook
✔ easier to repeat
✔ easier to trust
Used in recipes like:
👉 Low FODMAP Beef Tacos
👉 Low FODMAP Thai Green Curry
👉 Chicken & Pineapple Wraps
If you want to see how this works in real meals:
👉 Check out more recipes using our blends here https://friendlyblends.com.au/pages/recipes
Why This Changes Everything
Most people think IBS-friendly eating is about restriction.
It’s not.
It’s about removing uncertainty.
Because when meals are predictable:
👉 your stress drops
👉 your confidence increases
👉 your symptoms stabilise
And that’s when food starts feeling enjoyable again.
A Simpler Way to Think About It
Instead of asking:
👉 “Is this safe?”
Start asking:
👉 “Does this meal remove variables?”
Because the fewer unknowns you have…
The better your gut responds.
Final Thought
Low FODMAP doesn’t need to be bland.
It just needs to be intentional.
When you control flavour properly…
You stop guessing.
You start trusting your food again.
Disclaimer
The information provided in this blog is intended for general educational purposes only and is not a substitute for medical advice. Every individual’s digestive needs and sensitivities are unique.
We strongly recommend consulting with a qualified dietitian or medical professional, especially before starting a low FODMAP diet or removing food groups.
Friendly Blends is not responsible for any adverse effects or misinterpretation of the information provided. Always seek personalised, professional guidance.