Garlic Scapes - Gut Friendly
IBS-Friendly Flavour? Garlic Scapes to the Rescue
If garlic tends to upset your stomach but you still crave its bold flavour, garlic scapes might be your new best friend. Scapes are milder than traditional garlic and easier to digest. Garlic scapes let you enjoy all the nutritional benefits of garlic without the digestive turmoil. They are a fantastic way to get the flavour you love without the after effects you don’t.
What Are Garlic Scapes?
Garlic scapes are the tender flower stems that emerge from garlic bulbs in June/July (for growing zone 3a). The taste is milder than fresh garlic and similar in texture to a green onion. They are easy to cook with, and no peeling is required! Packed with antioxidants, vitamins A and C, and other immune-supporting compounds, garlic scapes deliver the health benefits of garlic without the digestive gut issues. Whether you’re managing IBS or just want to explore seasonal, versatile ingredients, garlic scapes are a delicious addition to your kitchen lineup.
Quick Overview: FODMAPs and IBS
(Technical warning 😊)
FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that don’t absorb well in the small intestine. For people with IBS, they can ferment in the gut and cause bloating, cramps, and other discomforts. One specific type of FODMAP, fructans, is especially problematic, and it’s found in high amounts in garlic bulbs.
A low-FODMAP diet helps reduce symptoms by temporarily eliminating high-FODMAP foods, then reintroducing them to identify triggers.
Why Garlic Scapes?
While garlic bulbs are high in fructans, garlic scapes appear to be more tolerable on the gut for many people. Though more research is needed, anecdotal evidence and culinary traditions suggest scapes may contain lower levels of FODMAPs. A product is considered low FODMAP if its serving size contains a sufficiently low amount of specific fermentable carbohydrates (FODMAPs), typically less than 1 gram of FODMAPs per serving. So moderation matters!
How to Use Garlic Scapes
✨ Gentle Flavour Substitute—Swap scapes in for garlic cloves in your favourite dishes.
✨ Culinary Flexibility—Sauté, blend into pesto, roast, grill, or even pickle them.
✨ Nutritional Boost—Full of antioxidants and vitamins to support overall health.
Disclaimer: This blog is for informational purposes only and should not be considered medical advice. Always consult a healthcare provider before making dietary changes.
References
Muir, J. G., Shepherd, S. J., Rosella, O., Rose, R., Barrett, J. S., & Gibson, P. R. (2007). Fructan and free fructose content of common Australian vegetables and fruit. Journal of Agricultural and Food Chemistry, 55(16), 6619–6627. https://doi.org/10.1021/jf070623x
Halmos, E. P., Power, V. A., Shepherd, S. J., Gibson, P. R., & Muir, J. G. (2014). A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology, 146(1), 67–75.e5. https://doi.org/10.1053/j.gastro.2013.09.046
Gibson, P. R., & Shepherd, S. J. (2010). Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. Journal of Gastroenterology and Hepatology, 25(2), 252–258. https://doi.org/10.1111/j.1440-1746.2009.06149.x
Kubala, J. (2023, June 7). The FODMAP diet: A beginner’s guide. Healthline. https://www.healthline.com/nutrition/low-fodmap-diet
Monash University. (n.d.). Monash FODMAP: Garlic & garlic-infused oils. Retrieved April 2025, from https://www.monashfodmap.com/blog/garlic-and-garlic-infused-oils-on-a-low-fodmap-diet/
FODMAP Everyday. (2023, May 10). All about garlic scapes & garlic chives. https://www.fodmapeveryday.com/all-about-garlic-scapes-garlic-chives/