Garlic
Rating: high FODMAP · Trigger subgroup: Fructans
At a 1 g portion: green light
Lights per subgroup
- Fructans 0.17 g · green light
- GOS 0.01 g · green light
- Excess fructose 0 g · green light
- Lactose 0 g · green light
- Sorbitol 0 g · green light
- Mannitol 0 g · green light
fructans and GOS are evaluated together (oligosaccharide sum) · sorbitol and mannitol are evaluated individually and combined — the worse result wins
Green boundaries come from the scientific sources; the amber (1–2× the cutoff) and red (>2×) bands are an app estimate.
Sources and confidence
- Method:
- subgroup grams from peer-reviewed literature
- Rating confidence:
- high
- Assessed:
- 2026-08-23
- Portion thresholds:
- varney-2017.v1
Sources
- doi:10.1021/jf070623x — Muir 2007 garlic fructan 17.40 g/100g fw — EXACT table row now CONFIRMED via open reproduction: Liljebo 2020 suppl. Table, 'Garlic | 17.40 | Enzymatic analysis | (3=Muir 2007)', doi:10.1186/s40795-020-00374-3; also PMC9967297 'garlic ~17.4 g/100g'
- doi:10.1080/10942912.2012.680221 — JM2014 Table 4: garlic raffinose 0.56 ± 0.024 g/100g fw, stachyose nd; Table 2: sorbitol/mannitol nd; note their total fructan 7.51 — cultivar spread is real, 17.4 kept as the conservative published point
- doi:10.1080/10408399509527714 — garlic among richest inulin sources
Hollow circle = no data (unknown). Hatched = medium/low confidence. Solid = high confidence.
Test your tolerance in the protocol
Fodo walks you through a Fructans tolerance test — and the rest of the 3-phase FODMAP protocol.