Quick Takeaways

✔️ You don't need onion or garlic to create flavourful meals.

✔️ Many herbs and spices are naturally low FODMAP.

✔️ Garlic-infused oil is a fantastic way to enjoy garlic flavour without the fructans.

✔️ Layering herbs, spices, acidity and umami creates rich, satisfying meals.

✔️ Choosing certified low FODMAP seasonings can save time and reduce ingredient label checking.

If You're Worried Low FODMAP Means Bland Food, You're Not Alone

For many people, one of the hardest parts of starting a low FODMAP diet isn't giving up certain foods—it's worrying that every meal is going to taste bland.

After all, onion and garlic are the backbone of countless recipes. They're used in everything from pasta sauces and curries to soups, marinades, spice blends and ready-made meals. Once you start checking ingredient labels, it can feel like they're everywhere.

If you've ever stood in the supermarket wondering what you're actually supposed to cook without onion or garlic, you're certainly not alone.

The good news is that following a low FODMAP diet doesn't mean giving up flavour. In fact, many people discover a whole new way of cooking by using herbs, spices, citrus, infused oils and other naturally flavourful ingredients.

If you're just getting started, you may find it helpful to read our guide to What Is the Low FODMAP Diet? A Beginner's Guide to Gut-Friendly Eating, which explains how the diet works and why it can help some people with IBS. (Internal link)

In this article, we'll show you practical ways to build flavour without relying on onion or garlic, so you can enjoy meals that are satisfying, delicious and gentle on your gut.

Why Onion and Garlic Can Trigger IBS Symptoms

Before looking at alternatives, it's helpful to understand why onion and garlic are often removed during the first stage of a low FODMAP diet.

Both onion and garlic are naturally high in fructans, a type of fermentable carbohydrate that belongs to the FODMAP family.

For some people with IBS, fructans aren't fully absorbed in the small intestine. Instead, they travel to the large intestine, where they're fermented by gut bacteria. This process can contribute to symptoms such as:

• Bloating
• Abdominal pain
• Excess gas
• Cramping
• Diarrhoea
• Constipation (for some people)

Everyone's tolerance is different, which is why the low FODMAP diet is designed to identify your personal triggers rather than eliminate foods forever.

If you're unfamiliar with the three-step process, our article The 3 Phases of the Low FODMAP Diet (And Why They Matter) explains why reintroducing foods is just as important as the elimination phase. (Internal link)

The low FODMAP diet was originally developed by researchers at Monash University, which continues to test foods and publish evidence-based serving sizes used by dietitians around the world. You can learn more about the science behind the diet on the Monash University website. 

 

A Common Misconception

Many people assume that removing onion and garlic automatically means eating plain food.

It doesn't.

In fact, professional chefs rarely rely on just one ingredient to create flavour. Instead, they build layers using herbs, spices, acidity, fats and cooking techniques.

That's exactly the approach we'll explore throughout this guide.

The Secret to Great Flavour Is Layering

One of the biggest shifts that happens when following a low FODMAP diet is learning to think beyond individual ingredients.

Rather than asking:

"What can replace onion?"

It's often more helpful to ask:

"How can I build flavour in different ways?"

Think about your favourite restaurant meal.

It probably isn't delicious because it contains onion.

It's delicious because multiple flavours work together.

Great cooks often combine:

• Herbs
• Spices
• Acidity
• Salt
• Healthy fats
• Fresh ingredients
• Cooking techniques

Each element adds another layer of flavour.

When they're combined well, you won't even notice the absence of onion or garlic.

Build Flavour With Herbs

Fresh and dried herbs are one of the easiest ways to make meals taste vibrant without relying on onion or garlic.

Many herbs are naturally low FODMAP when used in typical cooking amounts and can completely transform a dish.

Some of the Most Versatile Low FODMAP Herbs

Using a combination of herbs often creates a more balanced flavour than relying on a single herb alone.

For example:

Instead of seasoning roast potatoes with only salt, try rosemary, thyme, cracked pepper and a squeeze of lemon after cooking.

Simple changes like this can completely transform a meal.

Fresh vs Dried Herbs

Both have their place.

Fresh herbs generally provide brighter flavours and are often added towards the end of cooking.

Dried herbs are more concentrated and work well in slow-cooked meals, soups and sauces because they have time to release their flavour.

Keeping both on hand gives you more flexibility in the kitchen.

Friendly Tip 💚

One of the easiest ways to make everyday cooking feel less repetitive is to rotate your herbs.

Chicken seasoned with rosemary tastes completely different to chicken seasoned with coriander and lime—even though the protein is exactly the same.

That means you can create more variety without buying lots of different ingredients.