If you follow a Low FODMAP diet, one of the hardest ingredients to give up is garlic. Garlic adds depth, warmth, and bold flavor to recipes, but for many people with IBS or sensitive stomachs, it can cause uncomfortable symptoms.
At Smoke n Sanity, we believe no one should have to sacrifice flavor to feel good. That’s why we created our Essence of Garlic Salt, a Low FODMAP Certified seasoning that gives you real garlic taste without the digestive triggers.
This is why traditional garlic powder, minced garlic, and fresh garlic are not Low FODMAP.
Why Garlic Is High FODMAP
Garlic contains high levels of fructans, which is a type of carbohydrate that falls under the FODMAP group.
For people with IBS and sensitive digestion, fructans aren’t easily absorbed in the gut and can lead to:
- Bloating
- Gas
- Stomach pain
- Digestive discomfort
This is why traditional garlic powder, minced garlic, and fresh garlic are not Low FODMAP.
The Secret: Garlic Flavor Without the Fructans
We worked with our copacker to develop a process to retain the flavor of garlic without the FODMAPs.
What you get is:
✅ Real garlic taste
✅ No high FODMAP carbohydrates
✅ Gentle on digestion
The Sodium Content of our Essence of Garlic Salt
We have been asked about the salt and sodium content of our Essence products, as well as how to substitute them for garlic or onion in recipes. Let’s break it down.
Sodium Comparison (per ¼ teaspoon):
- Table Salt: 590 mg sodium
- Typical Garlic Salt: 490 mg sodium
- Smoke n Sanity Essence of Garlic Salt: 150 mg sodium
As you can see, our Essence of Garlic Salt contains about one-third the sodium of typical garlic salts and just one-quarter the sodium of regular table salt.
That’s why we recommend using the Essence products primarily as a salt replacement that also adds garlic flavor.
How to Use Essence Products in Recipes
If a recipe calls for 1 teaspoon of salt, you can substitute 1 teaspoon of our Essence of Garlic Salt to add both salt and garlic flavor.
However, because our Essence products are lower in sodium, you may find the dish needs a little extra salt depending on your taste preferences. At that point, you can choose to:
- Add more Essence of Garlic Salt for extra garlic flavor
- Or simply add a small amount of regular salt
Why There’s No Garlic Clove Conversion
We often get asked for a conversion like:
- X teaspoons = 1 clove of garlic
Because our Essence of Garlic Salt is designed to replace salt, not fresh garlic directly, there isn’t a simple clove-to-teaspoon comparison.
That said, if a recipe specifically calls for garlic salt, you can use our Essence of Garlic Salt as a 1:1 substitution with great results
Low FODMAP Tested & Certified
Our Essence of Garlic Salt was tested for FODMAPs by Monash University and found to contain only trace amounts of FODMAPs.
If it wasn't for the sodium content, it would be listed by Monash as “eat freely to taste.” This makes Essence of Garlic Salt a flavorful and IBS-friendly option for Low FODMAP cooking.
Bringing Flavor Back to Low FODMAP Cooking
Living with IBS or food sensitivities doesn’t mean settling for bland meals. Smoke n Sanity was created to give you seasonings that taste like regular versions, just without the common triggers.
With Essence of Garlic Salt, you can finally enjoy garlic flavor again while staying true to your Low FODMAP lifestyle.