Low FODMAP Garlic Infused Olive Oil Recipe
Garlic lovers rejoice!
Following the Low FODMAP Diet can be tricky for those who are garlic obsessed.
However, there is a loophole!
How to follow the Low FODMAP Diet and get your garlic fix
Garlic is known to be high in FODMAPs due to its high fructan content, which can be problematic for people with IBS and other digestive sensitivities.
However, the good news is that the FODMAP compounds in garlic are not soluble in oil, meaning they don’t get released when garlic is infused into olive oil.
This allows the rich, aromatic garlic flavor to be infused into the oil without the FODMAPs that cause symptoms like bloating, gas, and cramping.
By removing the garlic pieces after infusing, you’re left with a beautifully flavored oil that’s safe for those following the Low FODMAP diet.
Check out these links to learn more about Garlic & the Low FODMAP Diet
Article: Why Garlic Infused Olive Oil is Low FODMAP, But Garlic Isn’t
Monash: All about onion, garlic, and infused oils on the Low FODMAP Diet
Monash: Cooking with onion and garlic - myths and facts
Garlic-infused olive oil is an ideal alternative to fresh garlic, adding depth and richness to:
pastas
stir-fries
roasted vegetables
sauces
salads
It’s a fantastic way to enhance the flavor of your cooking, keeping your meals both tasty and tummy-friendly!
Low FODMAP Garlic Infused Olive Oil
Makes ~ 1 cup of infused oil
Ingredients
1 cup Extra Virgin Olive Oil
6 cloves garlic (peeled, left whole)
Instructions
In a small saucepan, add the olive oil and garlic cloves.
Heat over low to medium-low heat, allowing the garlic to gently simmer for 10-15 minutes. Do not let it burn.
Remove from heat and let cool. Discard the garlic cloves.
Transfer the garlic-infused oil into a clean, airtight container.
Recipe Notes
Storage
Store in the refrigerator and use within 1 week for maximum freshness!
Flavor
For more flavor, you can also add fresh herbs to the infusion, like basil, thyme, rosemary, etc.
