Low-FODMAP Grocery List Canada
Garlic and onion are the hardest swap on this list — here's what actually replaces them without losing the flavour base.
A low-FODMAP diet is used for managing IBS symptoms, and the hardest single swap on the list is garlic and onion — both are high-FODMAP and both are foundational to how most people build flavour. Here's what actually replaces them.
Low-FODMAP staples
- Low-FODMAP fruits: berries, citrus, grapes, kiwi
- Low-FODMAP vegetables: carrots, zucchini, spinach, bell peppers, tomatoes
- Lactose-free dairy or hard cheeses (naturally low in lactose)
- Gluten-free grains: rice, quinoa, oats — since wheat is a common FODMAP trigger for many
Garlic & onion substitutes
- Garlic-infused oil — the FODMAPs in garlic aren't oil-soluble, so infused oil carries the flavour without the trigger
- The green tops of scallions/green onions — the white bulb is high-FODMAP, but the green part is generally considered low-FODMAP
- Asafoetida (hing), a spice with a garlic-and-onion-adjacent flavour, used in small amounts
- Fresh herbs and citrus zest to build flavour depth without relying on the allium family
Elimination vs. long-term
Low-FODMAP is designed as a short-term elimination phase (2-6 weeks) followed by a structured reintroduction to identify your specific triggers — it isn't meant to be a permanent restrictive diet. Working with a dietitian for the reintroduction phase specifically is worth it, since doing it without guidance often means staying more restricted than necessary.
Turn this into a printable system
Every post pairs with a binder or checklist you can actually put on the fridge.
Take this with you: the free Meal Planning & Kitchen Organization Checklist
A printable PDF of the full checklist, emailed to you. The weekly system, the pantry setup, and the freezer inventory that keep meal planning from collapsing by Wednesday.
Read the checklist onlineAll free resourcesPersonalized version, CA$7
Frequently asked questions
Garlic-infused oil (FODMAPs aren't oil-soluble, so the oil carries flavour without the trigger), the green tops of scallions, and asafoetida (hing) are the most common substitutes for building a similar flavour base.
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