Where garlic and onion hide

Garlic and onion are high in fructans, and they're among the most frequently reported triggers. The tricky part: they're often invisible.

Common hiding places

• Stocks, broths, bouillon cubes and gravies
• Pasta sauces, salsa, pesto and curry pastes
• Sausages, burgers, meatballs and marinated meats
• Spice blends and seasoning mixes ("natural flavors" can include them)
• Restaurant soups, dressings and dips like hummus

Easy swaps

• Garlic-infused oil – fructans don't dissolve in oil, so you get the flavour without the FODMAPs
• Green tops of spring onions and leeks – the green parts are low FODMAP
• Chives and asafoetida (a pinch) for an oniony taste

When Gutprint scans a restaurant dish it flags likely hidden garlic and onion separately, so you can ask before you order.