Is Goya Adobo All-Purpose Seasoning low FODMAP?

Goya Adobo is one to be careful with: granulated garlic is the second ingredient after salt, making it one of the most garlic-dense blends on the US spice shelf. The current label on the with-pepper version reads salt, granulated garlic, tricalcium phosphate (anticaking), black pepper, oregano, turmeric; the without-pepper version simply drops the black pepper. Everything else on that list is FODMAP-quiet — oregano, turmeric, and black pepper are fine at any realistic dose — but adobo's entire identity is garlic-forward, and it is an all-purpose shaker that home cooks apply generously to coat chicken, pork chops, steaks, and rice. Because dehydrated garlic is so concentrated, a heavy coating can approach the garlic load of fresh cloves, which is why it scores high despite the short, clean label. A single light shake is a much smaller dose, but this was never designed as a pinch spice. To rebuild the profile without garlic, combine salt, oregano, turmeric, and black pepper — literally the rest of Goya's own label — and add savory depth with garlic-infused oil, which carries the flavor while the fructans stay behind, since they do not migrate into oil.

📏 Adobo is designed to be applied generously — a full coating on meat can approach a fresh-clove-level garlic dose. If you use it at all, keep it to a single light shake rather than a rub.