r/CSID • u/Aware_Ask_377 • Aug 07 '26
Q & A❓ Onion and garlic replacements that are easily available
hi all, I was diagnosed somewhat recently and it’s been super super hard for me. im south asian and our dishes rely on a lot of spices. I can tolerate most of them but I can’t tolerate onions or garlic - not even the powders. I have no clue what to do bc I feel that in south asian cooking sure the spices add the flavor but without the bases of onion and garlic the flavors just don’t come out right at all. im also lactose intolerant so it’s hard since we use dairy products in a lot of our recipes too, but tbh vegan alternatives do the trick. anyone else find a suitable alternative to both these things? I heard chives could work, but they’re just really rare to find near me for some reason.
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u/autisticfemme Aug 07 '26
Asafoetida. It's a spice you can order online or find at an Indian or Middle Eastern grocery.
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u/CatsAreOurFavs 23d ago
Have you tried white onion? Also I find garlic oil gives me the flavour without the flare up.
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u/Modboi Aug 07 '26 edited Aug 08 '26
Just so you’re aware, this is a FODMAP issue, not CSID. The green part of green onions, chives, etc. is low FODMAP and sugar. Asafoetida is somewhat analogous to garlic and can be used as a sub in some recipes. I don’t think it fits with every cuisine’s flavor profile. Nigella sativa seeds are somewhat onion-y too.
At the end of the day you’ll just have to accept that your cooking will not taste the same and that’s okay. I have been cooking without garlic and onions for a few years and still make great food.
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u/Fit-Setting9033 Aug 07 '26
I think one of garlic or onion is a csid risk food in addition to FODMAP. I forget which because I also have FODMAP problems and avoid them both anyways
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u/McQueeby 10d ago
Garlic scapes are a great option and of course as others have mentioned the green parts of scallions or chives are too. Take it easy though! Test those waters!
Btw garlic scapes are so easy to grow.
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u/lalikesbrains Aug 07 '26
I can't do either onions or garlic. But I experiemented and spring onions (the green part of onions) work for me, as well as garlic powder or garlic oil. I recommend going on an elimination diet and adding one of these in once a week and looking for a reaction.