Is there any chance that garlic could have gluten, an allergen, or anything that could cause discomfort? In this, article we’ll discuss what garlic contains that could cause a reaction.
Garlic is generally gluten-free. However, what it is and what it has is that it’s a high FODMAP food and has high fructan which can cause symptoms similar to IBS and NCGS. Also watch out for additives that could contain wheat, when buying bottled garlic products.
What are these additives, and what about minced garlic or roasted garlic? Find out the answers below!
Is Fresh Garlic Gluten Free? [Garlic Bulbs]
Garlic in its fresh form whether in its bulb form or whole cloves (as sometimes how they can be sold), is free from gluten.
First, let’s discuss what gluten sensitivity is. Gluten sensitivity, also called gluten intolerance, is when a person negatively reacts to gluten or gets adverse effects from eating foods containing gluten.
Sensitivity to gluten can be classified into 5 principal types: celiac disease, non-celiac gluten sensitivity, gluten ataxia, allergy to wheat, and dermatitis herpetiformis (source: Gluten Associated Medical Problems).
Among the five, garlic has an association with non-celiac gluten sensitivity (NCGS) and Irritable Bowel Syndrome (IBS). There is what is called a clinical dilemma between the two.
Non-celiac gluten sensitivity (NCGS) is a condition when a person has no celiac disease or wheat allergy but still feels discomfort in and outside the intestinal when ingesting gluten or wheat (source: Annals of Nutrition and Metabolism).
The complication is that there is a considerable percentage of patients who have NCGS symptoms who also have IBS (source: US News). Both NCGS and IBS can co-exist with each other (source: Nutrients).
While gluten has the spotlight, another nutrient should have the attention and this nutrient is a carbohydrate called fructan. Fructan is really hard to digest and absorb by the body and is a FODMAP or Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.
FODMAPs are hard to digest by the body. Garlic is a FODMAP and a fructan (source: US News). Garlic can trigger the symptoms that a gluten-sensitive individual has such as bloating, gas, and diarrhea.
Minced, Roasted and other Garlic Types
Spices sold singly or individually should be safe from gluten or other offenders. However, those that are in seasoning mixes where the seasoning has two or more spices may not be (source: Beyond Celiac).
This is because not all spices have the same texture and makeup. An anticaking agent will help the spices not clump or bind together (source: Michigan State University). Otherwise, the spices might end up like small Boba balls.
Minced garlic can be made fresh or bought at the store. It’s usually a single ingredient, however, commercial ones might have preservatives like citric acid to extend its shelf life which is gluten-free.
When making your own, you can soak the minced garlic with extra virgin olive oil. This can last 2 to 3 weeks in the fridge (source: Street Smart Kitchen).
When buying, look for ingredients such as flour, wheat, wheat starch, wheat flour, and others that you can find in this list and avoid them.
The same is true when buying roasted garlic, garlic paste, toasted minced garlic, or peeled garlic cloves which are generally gluten-free. Another thing you want to read on the packaging is if the garlic product has been processed in a facility that also processes wheat.
To be extra sure, you can avoid from buying this product.
Are you curious about the gluten-free status of garlic powder? Read through my guide to learn more, including a helpful brand guide that will give you the confidence to enjoy your meals without worrying about gluten-related issues.
While garlic is one of the most aromatic spices that can easily amplify the taste of any dish, it can cause discomfort in the abdomen if you have Irritable Bowel Syndrome (IBS), non-celiac gluten sensitivity (NCGS), or sensitivity to high FODMAP and fructan foods.
If you aren’t sure about your condition but suspect you have a sensitivity or intolerance, we recommend paying a visit to your doctor. We hope this helps!
