Garlic
Garlic is one of the most concentrated sources of FODMAPs.
And it can be very difficult to avoid garlic in your diet because it is added to many sauces, gravies, and flavorings.
Garlic may also be listed as an ingredient in processed food. You would have to watch out for that if you are following a strict low FODMAP diet [4].
Fructans are the main type of FODMAP in garlic.
However, the quantity of fructans depends on whether the garlic is fresh or dry. Dried garlic contains about three times the amount of fructans in fresh garlic.
Garlic does have many health benefits and is even recommended for a healthy diet. They should only be avoided if you are FODMAP-sensitive.