Garlic is a culinary staple, known for its bold flavor and numerous health benefits. However, for those following a low FODMAP diet, garlic can be problematic. Garlic is high in fructans, a type of fermentable carbohydrate that can trigger digestive issues in people with irritable bowel syndrome (IBS) or other gut sensitivities.
Fortunately, garlic-infused olive oil offers a flavorful low FODMAP alternative, allowing you to enjoy the essence of garlic without the gastrointestinal distress. Here’s everything you need to know about this cooking hack from a FODMAP perspective.
Why Garlic is a High FODMAP Food
Garlic contains fructans, which belong to the Oligosaccharide group of FODMAPs (the “O” in the acronym). These short-chain carbohydrates are not absorbed in the small intestine and instead ferment in the gut, causing gas, bloating, and discomfort in sensitive individuals. Even small amounts of garlic can be enough to trigger symptoms, making it a common culprit for people with IBS.
This is true for fresh garlic, chopped prepared garlic, and even garlic powder or garlic salt.
Please read more in these articles:
- Explore An Ingredient: Garlic
- Low FODMAP Garlic & Onion Substitutes
- Know What’s In Your Garlic Oil
- FODMAP Everyday’s Recommendations for Commercial Garlic-Infused Oils
By the way, fructans appear in onions and other members of the allium family, as well as in grains like wheat, and also many vegetables. Note that when following the low FODMAP diet, there are 4 fructan Challenge Phase tests covering each of these groups. Interestingly, it is not unusual for people to have sensitivity to fructans in one group and not the others. You can read much more in our article, Your Guide To The Low FODMAP Diet Challenge Phase.
The Science Behind Garlic-Infused Olive Oil
The key to making garlic-infused olive oil low FODMAP lies in the chemistry of FODMAPs. Fructans are water-soluble but not fat-soluble, meaning they cannot dissolve in oil. When garlic cloves are infused in olive oil, the fructans remain in the garlic and do not transfer to the oil. As a result, you get the aromatic flavor of garlic in the oil. without the problematic FODMAPs.
What Is “Infused” Oil?
This is a great question, with a complex answer. In culinary technique, infusing is the process of soaking a solid in a liquid in order to extract flavor from the solid and imbue the liquid with those flavors. For instance, when you make tea, you are making an infusion. The tea leaves are steeped in hot water until their flavor is extracted, then the solids are discarded, and the liquid is the focus of consumption. Infusions can be made with any liquid, and even oil, as we are discussing here.
When garlic is infused in oil, such as we describe in our recipe, Low FODMAP Garlic-Infused Oil, all the flavors of garlic are infused in the oil, with none of the FODMAPs, and you can enjoy the oil, even during the Elimination Phase of the diet.
Many garlic flavored oils that are commercially prepared are just that – flavored. They are not “infused” in the traditional sense.
The Term “Infused” Is Often Used Incorrectly
Now, here is the complicated part. So far, we have been discussing the culinary technique of infusing. The marketing term “infused” is not the same thing. Many garlic flavored oils that are commercially prepared are just that – flavored. They are not “infused” in the traditional sense.
Read labels. Many garlic flavored oils that we see on the market contain oil (olive oil or other) and one of the following: garlic flavor; garlic essence; natural roasted garlic flavor; natural garlic flavor; roasted garlic extract; extract of garlic; organic natural garlic flavor, etc. Properly, these should be called garlic flavored, not “infused”, and yet, the “infused” word is often used on the label.
Are Garlic Flavored Oils Low FODMAP?
Some are, and some are not. Even the ones that are low FODMAP can trigger IBS symptoms. Everyone’s sensitivity is different, and we have seen many people react to commercially prepared flavored oils, but not react negatively to homemade. Tolerances vary.
If you have negative digestive reactions to purchased garlic flavored oil, be sure to try homemade before giving up.
Do You Have To Use Olive Oil?
No, you do not have to use olive oil. All pure oils contain no FODMAPs at all: peanut, coconut, canola, rice bran, vegetable, avocado, sunflower, etc.
In fact, there are times I do not want olive oil at all. If I am cooking Indian dishes, Chinese, Vietnamese, Thai, Mexican or Tex-Mex cuisine, I want a neutral flavored oil, such as canola, sunflower, rice bran, or a blended vegetable oil.
In our Test Kitchen we always keep both garlic-infused olive oil and garlic-infused vegetable oil on hand and suggest that you do, too. You can use our recipe for Low FODMAP Garlic-Infused Oil or buy prepared. We have a list at the end of the article of brands that we like, based on both olive oil and vegetable oils, and have an article, FODMAP Everyday’s Recommendations for Commercial Garlic-Infused Oils.
How to Make Garlic-Infused Olive Oil at Home
Our post, Low FODMAP Garlic-Infused Oil, takes you through the preparation step by step. We stand by our recipe as the best ever. Many recipes suggest bringing oil to a boil, and even simmering. We have found this creates an acrid flavor. Trust us! Our recipe will bring you and your tastebuds so much joy! You do not have to forgo garlic flavor while following the low FODMAP diet.
Here are all the reasons to make your own Low FODMAP Garlic-Infused Oil.
Reasons To Make Your Own Low FODMAP Garlic-Infused Olive Oil
- Making low FODMAP garlic-infused olive oil at home is easy.
- It is cost-effective.
- You can vary the strength of the garlic.
- Making low FODMAP garlic-infused olive oil at home is safe to do, if you follow our FDA approved instructions.
- You can choose your oil! Olive oils are not all the same (sharp, buttery, grassy etc.), or you could also use a vegetable oil of your choice.
Safety Considerations
While garlic-infused olive oil is low FODMAP, it’s important to store it properly to prevent botulism, a rare but serious foodborne illness.
- Always refrigerate the oil and use it within 3 days, per FDA recommendations.
- If you prefer longer storage, consider purchasing commercially prepared garlic-infused olive oil, which is made under controlled conditions.
- You can also freeze your homemade for longer storage.
- Or make an acidified version: Low FODMAP Acidified Low FODMAP Garlic-Infused Oil.
Length of Storage for Frozen and Acidified Low FODMAP Garlic-Infused Oil
We have conducted extensive research on what is known about the safety and storage recommendations of frozen garlic-infused oils and acidified garlic infused oils.
We have spoken with experts at The FDA, the University of Idaho, Oklahoma State, The International Association for Food Protection, University of California Davis, and the University of Guelph and Director of Canadian Research Institute for Food Safety.
Unfortunately, there is a lack of specificity for storing frozen or acidified products.
Freezing Garlic-Infused Oil
The FDA suggests that freezing garlic-infused oil will allow for longer storage than the 3-days suggested for refrigerated. They do not, however, offer an exact length of time. Our approach to freezing food is always conservative, as we are typically concerned with taste and texture, and a 1-month period of time is a typical time frame that we suggest. Here we are concerned with safety as well. We cannot give you an exact time frame. We have frozen garlic-infused oils for 1 month.
Storing Acidified Garlic-Infused Oil at Room Temperature
From the sources that we spoke with, the following should be taken into consideration:
- There is no known definite timeframe for storage due to the many factors that can affect storage time.
- These factors include the type of oil used, the color of bottle it is stored in, the temperature of storage, and proximity to direct light .
- Make sure bottles are clean and food grade.
- Once source suggested that oils high is polyunsaturated fats, such as canola and olive oil, might provide longer safe storage capability.
Therefore, we cannot offer definitive storage times either. We have experimented with 1 week.
What Not To Do
If you want delicious, well-flavored garlic-infused oil, that is safe and delicious to eat, do not do any of the following:
- Do not start with poor quality ingredients.
- Do not bring the oil to a simmer or boil.
- Do not leave any garlic solids in the oil.
- Do not leave the finished infused oil at room temperature. If acidified you can experiment on your own.
- Do not refrigerate the finished infused oil for more than 3 days, per FDA recommendations, which we strongly suggest you adhere to.
- Do not listen to sources that have other suggestions for storage, due to risk of botulism. There are recipes that say you can infuse the garlic in oil in sunlight for weeks; there are sources that say it can be stored at room temperature; other sources say you can refrigerate for up to 2 weeks. Do not play with your gut health! Botulism is serious and can be deadly.
- Even AI systems are giving incorrect, and possibly dangerous, suggestions.
Using Low FODMAP Garlic-Infused Olive Oil in Your Cooking
Garlic-infused olive oil is incredibly versatile and can elevate many dishes. Here are some ideas for incorporating it into your meals:
- Salads: Drizzle over fresh greens for a flavorful dressing.
- Roasting: Use it to coat vegetables or proteins before roasting.
- Pasta: Toss it with low FODMAP pasta and herbs for a simple, aromatic dish.
- Sautéing: Use it as a base for sautéing vegetables or lean proteins.
- Dipping: Serve it with low FODMAP bread for an elegant appetizer.
Purchasing Garlic-Infused Olive Oil
If you’d rather not make your own, many grocery stores, specialty shops, and even Amazon carry garlic-infused olive oil. Look for options that explicitly state they are certified as low FODMAP by FODMAP Friendly or Monash University. You can easily look them up in the smartphone apps.
Recommended Low FODMAP Garlic-Infused Oils
Here are some that we like and use:
- Fody Garlic-Infused Olive Oil (certified low FODMAP)
- La Tourangelle Infused Garlic Oil (vegetable oil based)
- Boyajian Garlic Oil
- Cobram Estate Garlic Infused Extra Virgin Olive Oil (certified low FODMAP)
- Colavita Roasted Garlic Extra Virgin Olive Oil (certified low FODMAP)
- O Roasted Garlic Olive Oil
Why Garlic-Infused Olive Oil is a Game-Changer
The low FODMAP diet can feel restrictive, especially for those who love bold flavors. Garlic-infused olive oil offers a way to enjoy the essence of garlic without compromising gut health. It’s a simple yet effective solution that enhances the taste of your meals while keeping symptoms at bay. By incorporating this versatile oil into your cooking, you can enjoy a wider variety of dishes without fear of discomfort.
