Low-FODMAP cooking
Low-FODMAP food swaps
A handful of everyday staples cause most of the trouble on a low-FODMAP diet — onion, garlic, honey, wheat. The good news is that almost all of them have a genuinely good swap once you understand why they trigger symptoms. Each guide below gives you real cooking ratios, the technique behind the swap, and an honest note on where it falls short.
Onion substitute
→High in Fructans
5 low-FODMAP swaps, with ratios and cooking notes.
Garlic substitute
→High in Fructans
4 low-FODMAP swaps, with ratios and cooking notes.
Honey substitute
→High in Fructose
4 low-FODMAP swaps, with ratios and cooking notes.
Apple substitute
→High in Fructose + Polyols
5 low-FODMAP swaps, with ratios and cooking notes.
Wheat flour substitute
→High in Fructans
5 low-FODMAP swaps, with ratios and cooking notes.
Milk substitute
→High in Lactose
5 low-FODMAP swaps, with ratios and cooking notes.
Yogurt substitute
→High in Lactose
4 low-FODMAP swaps, with ratios and cooking notes.
Mushrooms substitute
→High in Polyols
4 low-FODMAP swaps, with ratios and cooking notes.
Beans substitute
→High in GOS
5 low-FODMAP swaps, with ratios and cooking notes.
Mango substitute
→High in Fructose
5 low-FODMAP swaps, with ratios and cooking notes.
These guides are for general cooking and information only and are not medical advice. FODMAP content varies with ripeness, processing, and brand, and serving size is what determines tolerance. Always work with your doctor or a registered dietitian on dietary changes for IBS.