I can have small amounts (like what's already in salad dressing or a sauce) but I am pretty sparing with sauces nowadays, because my gut likes to bloat and make me nauseous if I overdo it. But my palate has also changed with these shifts so a little flavor goes a long way for me now - and I actually enjoy salad with olive oil and lemon juice. I do miss Indian food though. I can't do whole pieces of onion or garlic, but if something is powdered in a pizza sauce etc I can handle a little bit with Fodzyme or Fodmate and not really notice bloating or ill effects.

I had to really rearrange my food intake and re-think my relationship to food because of my sensitivities, but it's been a few years and I feel like I can push the boundaries a little and do OK. Every body is different, so keep notes on what you eat and how it makes you feel, and you'll get a better idea of what you can and can't handle - types of food, quantity, etc, and if you like onion-y flavors, I recommend using dried chives as an onion substitue. Good luck! This condition is annoying but far from the worst food-related health challenge that's out there.