Garlic & onion replacer
Onion and garlic replacer for the FODMAP diet: onions and garlic are full of fructans, yet the FreeFOD powders still bring their flavour to sauces, soups, marinades and dressings. One teaspoon replaces a medium onion or a garlic clove, and because the powder dissolves in water, it also works where garlic oil does not. Both products are certified by FODMAP Friendly. Our FODMAP list shows which other foods are high in FODMAPs.
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Sold outFreeFOD Garlic Replacer (72 g)
Regular price €7,95Regular price -
Sold outFreeFOD Onion Replacer (72 g)
Regular price €7,95Regular price -
Fody Garlic Infused Olive Oil (250 ml)
Regular price €13,45Regular price -
Fody Shallot Infused Olive Oil (250 ml)
Regular price €13,45Regular price
What to watch for with onion and garlic
Onion and garlic are high in fructans, and even small amounts count. Also check the ingredient list for these:
- Onion powder
- Garlic powder
- Garlic salt
- Vegetable powder
- Shallots
- Leek
Source: Monash University
See the FODMAP listWhy these products work
- FreeFOD is a replacer: the powder contains no real onion and no real garlic
- Only the flavour ends up in the oil: fructans dissolve in water but not in oil
- Certified low FODMAP by FODMAP Friendly, each for a specific serving
Powder or oil?
Both bring back the taste of onion and garlic. Which one works better depends on the dish.
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Powder from FreeFOD
Dissolves in water and works in sauces, soups, curries, mince and dips. 1 teaspoon replaces one onion or one garlic clove. Add the powder with the liquid, not to hot oil.
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Olive oil from Fody
For frying, dressings and drizzling. The fructans in garlic and shallots dissolve in water but not in oil, so only the flavour passes into the oil (Monash University).
Recipes with these products
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Low FODMAP and lactose-free fondue, raclette and fondue chinoise
With Fody Garlic Infused Olive Oil
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Coconut Rice with Vegetables and Salsa
With Fody Shallot Infused Olive Oil
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Spanish Chicken with Saffron Rice and Olives
With Fody Shallot Infused Olive Oil
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Caprese Skewers with Prosciutto and Basil Pesto
With Fody Garlic Infused Olive Oil
Frequently asked questions
How much powder replaces one onion?
1 teaspoon of onion replacer replaces a medium onion and 1 teaspoon of garlic replacer replaces a garlic clove. A 72 g pack is enough for about 20 onions or 20 cloves.
Can I fry the powder in oil?
No. Fry the meat or vegetables first and add the powder with the liquid, for a bolognese for example with the tomatoes.
Can I combine onion and garlic replacer?
Yes. Many recipes need both, so use the amount of each powder the recipe calls for. For colour and bite, add the green tops of spring onions.
Why is garlic oil low FODMAP when garlic isn’t?
The FODMAPs in garlic are fructans. They dissolve in water but not in oil. When garlic infuses in oil, only the flavour passes into it, and the pieces are removed afterwards (Monash University).
