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Why is Garlic Infused Oil Low FODMAP?

Last updated on Feb 5th, 2020 Authored by Alana Scott     Reviewed by Joanna Baker (APD)
Low FODMAP Garlic Infused Oil

Newsflash: Garlic infused oil is low FODMAP. Garlic lovers, you can celebrate now as this secret ingredient can help you reclaim that garlic flavour with out upsetting your belly.

BUT how? I know. It’s confusing right? Most of you probably know that garlic is high FODMAP. That means you can’t cook with garlic cloves, crushed/pureed garlic or garlic powder while in the first phase of the low FODMAP diet. So how on earth is garlic infused oil low FODMAP?

I’m here to unravel the mystery for you so you can eat with confidence. Plus garlic infused oil is just so darn delicious that it should be a staple in your low FODMAP pantry. Let’s take a quick look at the science.

What’s in garlic that makes it high FODMAP?

Garlic contains a type of prebiotic fibre call fructans, which provides food for our healthy gut bugs (1, 2). These fructans are also a type of FODMAP that fall under ‘O’ for oligosaccharides in the FODMAP acronym (1, 2).

When our gut bacteria feast on the fructans, they rapidly ferment them which creates gas. Fructans also draw in water as they move through our small intestine. When these two effects combine it can lead to unpleasant gut symptoms like bloating, distension, gas, abdominal pain and altered bowel movements (3).

Does that mean garlic is bad for you?

Absolutely not! Garlic isn’t bad for you it’s just that the fructans in it can trigger gut symptoms in some people. When you go through your FODMAP challenges you will find out if you can tolerate garlic and how much you can eat while keeping your symptoms under control.

So if garlic’s high FODMAP, then why is garlic infused oil low FODMAP?

Great question! Fun fact about FODMAPs is they are only water soluble not oil soluble (1).

If you put cloves of garlic in your soup, risotto or anything that has a water based liquid like stock, then the fructans will escape (leach) out of the garlic and into your meal, increasing the FODMAP content of the entire meal even if you don’t eat the actual garlic cloves .

HOWEVER, if you fry garlic in oil or infuse oil with garlic, you get all of the garlic flavour but none of the FODMAPs, as the fructans can’t escape into the fat in the oil (1). This means garlic infused oil contains all of that awesome garlic flavour but is low FODMAP (4).

Can I make my own garlic infused oil?

Yes. Here’s some quick tips on how to make garlic infused oil on the go:

  1. Peel your garlic cloves and leave them whole.
  2. Heat your olive oil or cooking oil over medium heat.
  3. Fry until fragrant (2 to 3 minutes).
  4. Once the cloves are golden brown, remove them from the pan BEFORE you add any other ingredients. Then continue cooking your meal.
  5. Use immediately.

If you have a family member who is really missing garlic, then you can finely chop the cooked garlic and add a little bit to their meal. Just don’t add it to your own meal until you have completed your fructan garlic challenge.

Can you batch cook garlic infused oil?

You can batch cook your own garlic infused oil at home, but you need to be careful how you store it to reduce the risk of botulism (5).

Here’s how you do it:

INGREDIENTS

2 cups of cooking oil (you can use your oil of choice – eg olive oil, canola oil, grapeseed oil, rice bran)

8 cloves of garlic (peeled and cut in half)

METHOD

  1. Sterilise a glass gar or container with boiling water, allow to air dry and set aside. You’ll use this to store the oil.
  2. Peel the garlic and halve the garlic cloves.
  3. Heat the oil over low heat, until it is warm but not too hot to touch. You don’t want to over heat the oil as this will degrade the oil and change the flavour.
  4. Turn off the heat and add the garlic cloves. Allow the oil to infuse for 2 hours.
  5. Strain the oil into the clean jar. Make sure you remove all of the garlic pieces!
  6. Use within 3 days (to avoid risk of botulism) or freeze in 1 to 2 tablespoon serves and use within 3 months (6).

Where do commercial garlic infused oils fit?

There are some lovely commercial garlic infused oils that have been certified as low FODMAP by Monash University or FODMAP Friendly. We find that a bottle of commercial garlic infused oil lasts us months in our test kitchen so they are worth the investment.

Here are a few options:

New Zealand: Cobram Estate Garlic Infused Oil (available at Countdown)

Australia: Cobram Estate Garlic Infused Oil

USA/Canada/UK:   Fody Extra Virgin Olive Oil Garlic Infused (order online if you struggle to find it)

Look for the blue Monash FODMAP logo or green FODMAP Friendly logo on these products.

What about garlic infused oil brands that are not on this list?

Garlic infused oils can be made in many different ways which could alter the FODMAP content of the oil. We recommend choosing a clear garlic infused oil that doesn’t contain any visible pieces of garlic, that way you can’t accidentally eat a tiny piece of garlic.

Then try a 1 tablespoon serve. Don’t be afraid to explore different brands until you find one that works for you.

 

How do I use garlic infused oil when adapting recipes?

Adapting your favourite recipes can help make the low FODMAP diet fun and easy. Here are the guidelines we use when swapping in garlic infused oil.

Cooked Dishes

Swap 1 – 2 cloves of garlic for 1 tablespoon garlic infused oil. We normally replace the general cooking oil in the dish with the infused oil. The heat from cooking will break down the flavour of the oil a little bit so taste the cooked dish and add an extra drizzle at the end if needed.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

Raw Dishes

Raw dishes might be something like garlic aioli.

Replace the garlic with a couple of drops of garlic infused oil, taste and then continue adding more to taste. Garlic infused oil can be potent so it is best to start with a little and build your flavour from there.

If you need some foodie inspiration then check out our low FODMAP garlic bread.

Are there any other options for replacing garlic?

Yes! If you don’t want to use garlic infused oil then try using:

  • Garlic chives
  • Asafoetida powder
  • Free Fod Low FODMAP Garlic Replacer

Final Thoughts

Garlic infused oil is low FODMAP and it is a delicious way to recapture that garlic flavour while on the low FODMAP diet. You can either make your own or grab a bottle of garlic infused oil at your supermarket. Let us know how you like to use garlic infused oil in the comments!

Other Useful Links:

Garlic and The Low FODMAP Diet

Are Garlic Chives Low FODMAP

Crunchy Low FODMAP Garlic Bread

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

SHOW REFERENCES

1. Monash FODMAP Team. Cooking with Onion and Garlic – Myths & Facts. Monash FODMAP. 2015-06-01. Retrieved from:https://www.monashfodmap.com/blog/cooking-with-onion-and-garlic-myths-and/. Retrieved on: 2020-02-05.

2. Varney, J. Probiotics and probiotics: what are they and should I be including them on the low FODMAP diet? Monash FODMAP. 2016-01-03. Retrieved from: https://www.monashfodmap.com/blog/prebiotics-and-probiotics-what-are-they/ Retrieved on: 2020-02-06

3. Monash FODMAP Team. How do FODMAPs trigger symptoms? Monash FODMAP. 2015-12-18. Retrieved from: https://www.monashfodmap.com/blog/the-fodmap-grand-tour-down-under-ibs/ Retrieved on: 2020-02-06

4. Monash University App. Food Guide. The Monash University Low FODMAP Diet App. 2020: Version 3.0.4. Date retrieved: 2020-02-06. Retrieved from: https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/

5.  University of Maine. Food Safety Facts: Safe Homemade Flavoured & Infused Oils. University of Maine. 2011. Retrieved from:http://umaine.edu/publications/4385e/. Retrieved on: 2020-02-06. 

6. Nummer, BA, Schaffner, DW, Fraser AM & Andress EL. (2011) Food Safety Issues of Home-prepared Vegetables and Herbs Stored in Oil. Food Protection Trends, Vol.31, No. 6, P. 336-342.

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Alana Scott

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Feb 26

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

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Feb 22

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

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Feb 13

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

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Jan 29

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Who loves eating the rainbow for dinner? 🙌 I do! 

It's hot here at the moment which means rice paper rolls make a refreshing low FODMAP dinner option.

I love that you can prep all of the ingredients in advance so you don't have to slave over a hot stove in the evenings.

What's your go-to summer meal?

P.S. You can get the recipe on alittlebityummy.com or follow my profile link.
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Jan 28

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I have exciting news! I’m incredibly honoured to announce that I’ve been nominated as a semi-finalist for the 2021 Young New Zealander Of The Year award.

It’s a privilege supporting people with Irritable Bowel Syndrome and other gut issues and I can’t wait to see what 2021 brings.

I also want to say thanks to the team behind the New Zealander of the Year Awards for making these awards possible.

@nzeroftheyear @kiwibanknz 
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Jan 18

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You know what I miss? Berry Bliss Muesli. It's crunchy and delicious with little pops of strawberry... I'm making a coeliac friendly version of this very soon.

In the meantime give me a ❤️ if you want to try this gorgeous low FODMAP version. I make this for my mum and she absolutely adores it!

Recipe on alittlebityummy.com or follow my profile link.

I'd also love to know what your favourite breakfast is so let me know in the comments 👇
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#lowfodmap #breakfast #strawberries #granola #muesli #birchermuesli #goodfood #vegan #lowfodmaprecipe #foodblogger #inmykitchen #fodmapfriendly #dairyfree #foodintolerances #fodmap
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Comments

  1. Juan says

    February 9, 2020 at 1:53 pm

    Thank you Alana for such usefully information, I am wondering if it is possible do exactly the same with onions…

    Reply
    • Alana ScottAlana Scott says

      February 11, 2020 at 2:07 am

      Hi Juan,

      Yes you can use the same method to use onion infused oil.

      Reply
  2. Juan says

    February 12, 2020 at 12:18 pm

    Great, thanks! 🙂

    Reply
  3. Savannah says

    January 9, 2021 at 2:30 am

    Hi, Alana! Quick question for you… I have recently tried out a low-FODMAP/Monash University approved garlic-infused olive oil and am experiencing similar symptoms as when I eat garlic that isn’t infused in oil. There was nothing else in my meal that was high in FODMAPs. Have you ever heard of this happening or have any idea why I can’t even tolerate garlic when it’s infused in oil? Thanks!

    Reply
    • Alana ScottAlana Scott says

      February 25, 2021 at 8:40 pm

      Hi Savannah,

      Thanks for reaching out to us. This is rare but does occasionally happen and can often indicate that something else is going on beyond FODMAP issues. We would recommend that you check in with a dietitian and discuss your reaction – they can then check for other allergies/intolerances that might be playing a role in your symptoms.

      Reply

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