Low FODMAP garlic-infused oil
I want to share a recipe with you for low FODMAP garlic-infused oil in this blog. And I want to explain to you why garlic-infused olive oil is low FODMAP.
Why is garlic-infused oil low FODMAP?
Hearing that garlic-infused oil is low FODMAP might confuse you. Because, isn’t garlic one of these things that you really have to avoid in the elimination phase of the FODMAP diet?
That’s true. Garlic contains a high amount of oligos-fructans and is therefore high in FODMAPs. For people that react to fructans, garlic can cause stomach pains, cramps, etc.
But one important thing to know about FODMAPs is that FODMAPs are water soluble, but not oil soluble.
This means that when you would put a clove of garlic in a soup (of which the basis is water) the FODMAPs would “leak” out of the garlic into the water. Making the entire soup high in FODMAPs.
When you put a clove of garlic in oil the FODMAPs cannot leak into the oil. So you can add cloves of garlic to oil, and fry them to give the oil a lovely garlic flavor.
When you then remove the garlic cloves from the oil, your oil will still be low FODMAP. Isn’t that wonderful?
This is a great way to give some garlic flavor to your meals without having to endure stomach pains.
Can you buy low FODMAP garlic-infused oil in the store?
Yes, you can buy low FODMAP garlic-infused oil in the store if you don’t want to make it yourself.
The safest option is to buy a garlic-infused oil that is certified low FODMAP by Monash University or FODMAP friendly. In that case, you can be sure that you are using an oil that is safe on the FODMAP diet.
If you can’t find a FODMAP-certified option, make sure that you read the ingredient list well. Some garlic-infused oils contain garlic essence, minced garlic, and dehydrated garlic, and that might make them high in FODMAPs.
Monash University states that if a product has not been tested, it can’t be guaranteed that it is low FODMAP. So it is good to be careful with this.
My go-to storebought low FODMAP garlic-infused olive oil is the FODMAP-certified garlic-infused olive oil from the brand Fody.
This product is Monash University low FODMAP certified and is therefore safe to use.
Fody also has a low FODMAP shallot-infused olive oil that is great if you want to add some onion flavor to your meals.
Low FODMAP garlic-infused oil recipe
Of course, you can also make low FODMAP garlic-infused oil yourself. In the recipe below you can see how to do that.
You have to be careful when you want to make a large batch of garlic-infused oil and store it. There is a risk of botulism growth and that is very dangerous. You can read more about it in this article.
I would advise against making large batches of garlic-infused oil, unless you know very well how to do this safely.
As I am no expert on batch cooking garlic-infused oil, I will give you a recipe for one-time use of garlic-infused olive oil.
I usually prepare my garlic-infused oil for one meal and use it immediately. Like this, you don’t have any risk for botulism growth.
How can I use garlic-infused oil in my meals?
I use garlic-infused olive oil often as a replacement for garlic in my meals. I replace the normal olive oil that is used in a recipe with garlic-infused oil.
I also use garlic-infused oil when making salad dressings.
You won’t get the same strong garlic flavor that you get when you use garlic cloves in a meal. The garlic-infused oil gives a hint of garlic flavor to your meals.
But when you have to avoid garlic, that hint of flavor is already lovely, in my opinion.Print
A recipe for one-time use low FODMAP garlic-infused oil. Easy to make and to use in your daily recipes.
- 2–3 cloves of garlic
- Olive oil for cooking (or another oil that your prefer)
- Peel the garlic cloves. To easily remove the garlic cloves from the pan later, we are going to leave them whole.
- Heat 2-3 tablespoons of olive oil in a pan.
- Add the garlic cloves to the oil and fry for about 2 minutes until they have browned lightly.
- Remove the garlic cloves from the pan.
- Continue to prepare the rest of your meal in the garlic oil that you have just made.
- Use the oil on the same day.
- Cook Time: 5 min
- Category: Sauzes and condiments
- Method: Frying
- Cuisine: International