| 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 |
Three lenses: how gentle, how nourishing, how tasty. Gentle isn't the same as healthy — how the scores work →
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Worth knowing: strong effect on odour
Organosulphur compounds — the same chemistry that makes garlic smell strong on the plate carries through.
Garlic-infused oil gives you the flavour with far less of both the fructans and the sulphur compounds.
This sits outside the GASP score, which measures how hard a food is on your output. How odour works
Alternatives for garlic, ranked three ways. Tap any ingredient to learn what it is.
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.
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.
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.
The odd gentle recipe and a practical tip or two for living well with a pouch. No spam — leave any time.
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.