Missing your garlic flavor while following the low FODMAP diet? Learn all about what garlic scapes and garlic chives are, whether they have been tested for FODMAPs, and whether we can or cannot include them in a low FODMAP diet.
Know Your FODMAPs
For so many of us, one of the first things we learn when we discover the low FODMAP diet is that onions and garlic are off-limits during Elimination. And then we learn that it is the fructans in garlic and onions that we need to avoid.
Oligosaccharides – Fructans & GOS
The “O” in FODMAP stands for oligosaccharides (sometimes referred to as “Oligos”) — a category that comprises both fructans and galacto-oligosaccharides (GOS). This is a large and diverse category, populated with items from most of the major food groups, and certainly onions and garlic are high on that list.
You May Want To Read: What Are Oligosaccharides? Learn All About the “O” in FODMAP!
Fructans can be a trigger for a great percentage of those with IBS, so most folks following the diet want to know how they can incorporate garlic and onion flavor into their diet in a low FODMAP way.
Let’s Talk About Garlic Scapes
When you think of garlic you probably envision the heads of garlic at the market, with the papery covering and the individual cloves within – that you used with abandon, pre-FODMAP. These bulbs grow below ground.
You May Want To Read: All About Garlic
Garlic scapes are the green flower stem that grow above ground emerging from the tops of hardneck garlic, Allium sativum var. ophioscorodon. Traditionally, commercial garlic farmers would remove the garlic scape in order to focus energy back into the bulb, which is their main harvest, but chefs and food lovers have shown an interest in the scapes themselves as a culinary item.
Now, if you are lucky, you might be able to find fresh garlic scapes at the market in early spring. But are fresh garlic scapes low FODMAP diet compliant?
Are Fresh Garlic Scapes Low FODMAP?
As of Fall 2021, Monash University has lab tested garlic scapes – called Garlic Shoots in the app – and they state that a low FODMAP serving is is 30 g. They become Moderate for fructans AND fructose at 40 g and high FODMAP at 75 g.
Please note that they contain two types of FODMAPs, for general knowledge and also for stacking purposes.
Gourmend Garlic Scape Powder
Enter a prepared product: Gourmend Garlic Scape Powder is freeze-dried garlic scapes, ground to a powder. It comes in a wide-mouth glass jar and is ready for you to add to your recipes and food. And it is lab tested and certified low FODMAP by Monash University. Learn more about Gourmend here in our interview with the founder!
What Does Garlic Scape Powder Taste Like?
While raw garlic scapes can have an assertive garlic flavor, Gourmend Garlic Scape Powder has a unique flavor profile.
It has a mild garlic flavor, a faint vegetal quality and it changes with cooking. Meaning, just tasting on the tip of your finger will not give you the full picture. We suggest just getting in there and using it to experience for yourself how it enhances your dishes.
How Do You Use Garlic Scape Powder?
The dry, shelf stable Gourmend Garlic Scape Powder sits alongside our other spices and herbs, waiting to be used in a variety of ways. It is not a replacement for conventional “garlic powder” or “onion powder” but rather it is a unique product that adds a flavor all its own.
You can sprinkle it on top of food as you are cooking as you would either garlic or onion powder. You can add it by the measuring spoon-full to add to food as you cook as well.
Can I Make Garlic Scape Powder?
Gourmend Garlic Scape Powder is freeze dried; it is not simply dehydrated. While you could buy fresh garlic scapes at home and dehydrate them, that is not the same as freeze-drying. In lab tests, dehydrated garlic scapes were not shown to be low FODMAP.
Let’s Talk About Garlic Chives
Fresh garlic chives, Allium tuberosum, are referred to as Asian chives on the Monash app and have been lab tested for FODMAPs.
They are low FODMAP in generous serving sizes of 1 cup or 80 g. They become high FODMAP at 2 ¾ cups or 220 g at which point they contain a fair amount of excess fructose. If you malabsorb fructose then it is particularly important to pay attention to serving sizes, although since the low FODMAP serving size is generous, this should not be a problem.
The main problem is sourcing! Garlic chives are not the same as the more common chives, Allium schoenoprasum, which are easy to find in most supermarkets. If you have Asian markets or specialty farmers markets near you, garlic chives might be accessible, otherwise most likely not.
Conventional Chives vs. Garlic Chives
You might be familiar with chives, but not necessarily with garlic chives, so let’s look at the differences.
- Conventional chives are round and hollow and taste of mild onion.
- Garlic chives are flat and taste of mild garlic.
Gourmend Garlic Chive Powder
Gourmend Garlic Chive Powder is dehydrated garlic chives, 100% pure, ground to a powder. The product comes in a wide-mouth glass jar, is ready for you to use and is lab tested and certified low FODMAP by Monash University.
What Does Garlic Chive Powder Taste Like?
Raw garlic chives are more garlicky than regular chives and garlic scapes. If you are looking for an all-natural powdered garlic replacement alternative without flavorings, additives and preservatives this is the place to start.
How Do You Use Garlic Chive Powder?
We now keep Gourmend Garlic Chive Powder in our spice drawer – your spices are sealed airtight and stored away from heat and light, aren’t they?
We use it in a very similar way as we used to use garlic powder. It is not quite as potent, but it does have a distinct garlic flavor. While it is not a 1:1 substitution with conventional garlic powder, you will get the gist of using it as you work with it.
Use it right out of the jar, sprinkle onto or spooning into dishes as they cook.
Can I Make Garlic Chive Powder?
We do not recommend it and here is why.
Similar to the comment above about making garlic scape powder, the answer is you could, but you would not know the FODMAP content of your finished product. Processing – meaning taking a raw food and altering it in some manner – can change FODMAP content. Let’s look at drying in particular:
- Grapes contain no FODMAPs. Raisins (dried grapes) are high FODMAP.
- Apples show a higher FODMAP content when dried.
- Apricots show a higher FODMAP content when dried.
- Coconut shows a higher FODMAP content when dried.
- Cranberries show a higher FODMAP content when dried.
- Figs show a higher FODMAP content when dried.
- Mango shows a higher FODMAP content when dried.
- Pears show a higher FODMAP content when dried.
- Pineapple shows a higher FODMAP content when dried.
- Plums show a higher FODMAP content when dried (prunes).
- Dried shiitake mushrooms show a higher FODMAP content than fresh.
As you can see, drying can change FODMAP content – and it is not like the FODMAPs consistently change in the same way, percentage wise, or anything like that. If you dried and made your own garlic chive powder, any guess at FODMAP content would be pure conjecture.
Here are some ways for you to play with your Gourmend Garlic Scape Powder and Gourmend Garlic Chive Powder using our existing recipes. Simply add to taste as you are seasoning your food while cooking.
- Low FODMAP Maple Balsamic Chicken With Roasted Blueberries
- Low FODMAP Lamb Burgers with Tahini Sauce
- Low FODMAP One-Pot Greek Salmon
- Low FODMAP Cuban-Style Roast Pork
- Low FODMAP Ranch Dressing
- The BEST Low FODMAP Turkey Burger
- Low FODMAP Zoodles, Noodles & Sprouts Salad
- Low FODMAP Pork and Noodles
- Low FODMAP Whole Roast Chicken & Vegetables
- Garlicky Low FODMAP Sautéed Kale with Chestnuts
- Crispy Low FODMAP Smashed Potatoes
- Low FODMAP Shrimp and Broccoli with Noodles
- Low FODMAP Braised Chicken & Mushroom Ragu
- Chicken Thighs with Lemon & Oregano
- Low FODMAP Hot and Sour Shrimp Lo Mein
- Low FODMAP Asian Tofu Noodle Papaya Salad
- Low FODMAP Pasta with Clams & White Wine Sauce
The fear for many is that the low FODMAP diet is going to be boring and that a sense of deprivation is going to set in – and searching for ways to incorporate onion and garlic flavor becomes a major focus.
Seasoning the foods that we can eat takes on prime importance. This is why even with simple salt and pepper we suggest that you make your choices carefully. We are huge fans of kosher salt for cooking, table salt for baking and freshly ground pepper – always.
When it comes to herbs, spices and other seasonings, make sure your fresh choices are fresh and that your dried choices are also “fresh”. Store your herbs and spices in a cool, dark location and replace as needed; they can go stale.
When it comes to new products like Gourmend Garlic Scape Powder and Gourmend Garlic Chive Powder, they can be stored alongside more traditional seasonings and used in similar ways. Onion and garlic flavor can be just a sprinkle away. Just as with any seasoning, the more you use it, the more familiar you become with the flavors and you will think of even more uses to enhance your low FODMAP meals.
For a more complete deep-dive, read our article Low FODMAP Garlic & Onion Substitutes.
Tell Us What You Think
114 comments for “All About Garlic Scapes & Garlic Chives”
This is great news! I love garlic and I love to cook and I was struggling trying to cook garlic-free for me while still cooking for my family. I can’t wait to use garlic scapes or garlic chives in my cooking, like for Mexican and Italian dishes, homemade ranch dressings and pesto, sky’s the limit!
Amazing! I’m going to use them in my sauces, soup base, bread dough, and pasta dough too! Love how convenience they are.
I used to use garlic in just about everything. I really miss it. I would love to be able to use it in my spaghetti, I make my own sauce. I also miss it in my soups.
I’m a major garlic lover and can’t wait to try these in just about everything! Pizza sauce, meatballs, dressings, dips…The possibilities are endless.
I think garlic and onion are the two items I miss most since having to do low FODMAP. I would use these items on EVERYTHING savory, just as I did with onion and garlic, particularly in my meatloafs, homemade hamburgers, and even a touch on my eggs!!
Shrimp scampi, Garlic Chicken! I miss these foods!
These products sound like a game changer for my low fodmap adjusted recipes! I’m so excited to try them in place of garlic infused olive oil when I don’t want an oily or greasy pasta sauce!
I would live to try in my spaghetti or pesto, very exciting.
would use to replace garlic powder or onion powder in my pasta sauces and soups such as chicken chilli. Yum!
This will be a game changer for me. Garlic and onions , one of my favorite things sadly have been missing like in blue cheese dressing, caeser dressing, even just sprinkling on roasted veggies. Thank you looking forward to trying these. And the chk stock too for so many things from soups to stuffing. And organic win win all around. Hard for foodies to low fodmap, these ingredients will make a huge difference.
I’m very excited about these products. I would use both in homemade soups, stews, chili, as well as sauces, dips, marinades, dressing and dry rub seasoning blends. Garlic and onion has always played a huge part in my cooking; and garlic and onion infused oil has helped a lot, but there are a lot of recipes that don’t call for oil in their preparation.
I only recently found out about garlic scapes after frantically trying to find a garlic substitute for my child with food intolerance and IBS. With so many different fodmap restrictions I was most worried how I could accommodate a garlic and onion taste to recipes without actually adding them. Food was blah and flavorless until I stumbled upon these products. Now my whole family can enjoy that garlic/onion taste without all the side effects (and we all know that someone with bloating and gas after meals!)
I only recently found out about garlic scapes after frantically trying to find a garlic substitute for my child with food intolerance and IBS. With so many different fodmap restrictions I was most worried how I could accommodate a garlic and onion taste to recipes without actually adding them. Food was blah and flavorless until I stumbled upon these products. Now my whole family can enjoy that garlic/onion taste without all the side effects and I use now in everything (and we all know that someone with bloating and gas after meals!)
I would love to use the powdered garlic chives as a replacement for garlic powder! I absolutely love garlic and use garlic olive oil on a regular basis so any alternatives are great!!!
That is wonderful garlicky news!!! This is a savory flavor that adds so much depth to cooking and has been difficult to give up. I make garlic infused oil but its just not the same….. Suffice to say that many dishes would be getting a shot of garlic scape or garlic chive powder!!! ( Yay!) Chicken, meatballs, meats, soups sauces, roasted veggies, pastas. This would also save me time in the kitchen as i wouldn’t have to prepare two separate meals, one for “Low FODMAP me” and one for “He can eat anything Hubby”. A great thing for garlic-loving low FODMAPPERS everywhere!
I grew up in an Italian family so I can eat garlic cloves! I love to cook with garlic in every and any dish I make. I would use scapes and garlic chives chopped up in everything I cook and I am not kidding! I used to use garlic in every single dish I cooked for dinner wether it was seasoning meats, stir frying veggies and even dropped chopped garlic over steaming veggies to flavor the water as some in any soup I ever cooked! I am excited to try both and thank you for this information! This is exciting news!!!!
Yum! In scampi, mixed with citrus for dressings and sauces, blended with fresh green herbs in pesto. Sprinkled on everything but dessert LOL.
These products are so exciting! I am anxious to try them, oh, happy day! I immediately think of my homemade croutons, and Caesar salad! Homemade salsa! Shrimp scampi! Yum!
I’m a garlic lover, but garlic does not love me, very sad. I would roast a whole garlic bulb with some olive oil and eat away. My abdomen was in complete pain afterwards. I really miss putting garlic on just about everything, but on pizza, oh my!!! oh yeah, that’s where I would start using it.
Before I found out about IBS, I would put garlic and onion on and in EVERYTHING! I love both of those so much and I was nearly distraught finding out I really couldn’t digest them properly. I would love to try garlic scape powder to add back some delicious garlic flavor to my chicken, roasted veggies, soups and even salad dressings!