How To Make Low FODMAP Garlic-Infused Oil
A life without garlic would be a less flavorful life, but have no fear. Low FODMAP Garlic-Infused Oil is not only flavorful, it is even allowed during the Elimination Phase of the low FODMAP diet and our recipe is completely compliant with the most up-to-date Monash University science in regards to FODMAPs. (Cue the trumpets playing and angels singing).
UPDATE BELOW ON NEW STORAGE RECOMMENDATIONS!
YOU CAN FREEZE THE OIL SAFELY LONGTERM – AND THE OIL WILL STILL BE LOW FODMAP
When we first learned that garlic was packed with fructans and was a significant digestive disruptor for many we have to admit, it didn’t surprise us. All of our lives we have come across friends and family who would state that garlic and onions (fructan rich also) didn’t “agree” with them.
Who knows how many of those people were actually reacting to the FODMAPs but just didn’t know it? They could have been enjoying Garlic Infused Oil all along because the offending fructans are not oil soluble. This means that all that garlic flavor can be infused into the oil with no negative effects for those avoiding FODMAPs.
Get Garlic Flavor Into Your Low FODMAP Diet
While garlic itself is not allowed during the Elimination Phase maybe you will be one of the lucky ones and realize during your Challenge Phase that fructans and garlic don’t upset your digestive system. Lucky you! You will be able to eat out at Italian and Mexican restaurants with abandon.
Get Your Garlic Fix!
For the rest of us, we have to be a bit more creative in how we can get garlic into our lives. Garlic Infused Oil is our number one way of doing so.
While you can buy Garlic-Infused Oil (see Shop) we recommend that you first read our article titled Know What’s In Your Garlic Oil. If you want to make it, the recipe is here below.
Note that the finished, cooled oil should be refrigerated in an airtight container and used within 3 days, per the FDA’s recommendation. There is a risk of botulism growth if you do not heed this warning. But don’t worry, if you follow our lead there is no problem.
Simply bring to room temperature before using, or use a measuring spoon to scoop out what you need. Olive oil will solidify and turn cloudy in the fridge; it might look odd but it is still okay to use.
The more garlic you add to the oil, the stronger the garlic flavor will be. Make a batch, taste and assess whether you want more or less garlic flavor the next time around.
The amount of garlic we recommend below is for a moderate garlic flavor; not too faint and not too bold. For recipes where garlic is the focus, such as in our Basil Pesto, we recommend doubling the amount of garlic.
STORAGE UPDATE!
We originally suggested refrigerating the oil and using within 3 days, as that is what the USDA recommended for safety and had no other storage information. The risk is botulism growth, which can be deadly.
Recently it came to our attention that the USDA actually has contradictory information in regards to storage recommendations; their storage information is not consistent and ranges from 2 days to 7 days refrigerated for garlic-infused oil. We communicated with our contact in summer 2020 to be able to provide you with the best and most current information. After reviewing the various documents that they provided, we are sticking with the 3-day recommendation for refrigeration – but, you can also freeze it!
Can Garlic-Infused Oil Be Frozen?
A few community members asked if the oil could be frozen and we were fascinated by the idea!
I reached out to Linda Harris, the Department Chair at University of California, Davis, for Food Science and Technology. She said that the oil could be safely frozen “indefinitely”. I tried to pin her down to length of time and she clarified that this was from a safety perspective and not a taste perspective.
So, the answer is YES you can freeze the oil, which means you can make larger batches and have them in the freezer available for you whenever you need it! Of course, we are concerned with flavor as well. We suggest freezing some for a month, tasting it, and see it the flavor is to your liking.
If it is, try pushing it and try 3 months the next time! And we would love to hear about your experiences, as well.
The freezing does not affect the FODMAP aspect and the recipe remains a low FODMAP recipe per Monash University recommendations.
How to Freeze Garlic-Infused Oil
Now that we know we can freeze our garlic-infused oil, what is the best way to accomplish this? Of course you have to use freezer safe containers to start, but that still leaves a variety of approaches.
We certainly think freezing in very user-friendly portions is the way to go. You can try freezing in ice cube trays and once frozen, transfer the cubes to a large airtight container or heavy zip top bag. This is great for individual (or close to it) servings.
Or, find jars that allow you to pour the oil easily once defrosted and use up within 3 days, during which you would keep it refrigerated.
If you do not want to make your own Garlic-Infused Oil we have some of our favorites available for purchase through our Shop. Also check out our article reviewing some of our favorite low FODMAP garlic-infused oils!
Low FODMAP Garlic-Infused Oil
Low FODMAP Garlic-Infused Oil is the easiest way to get garlic flavor into your low FODMAP foods. And it can be frozen for longer storage so you never have to be without!
Low FODMAP Serving Size Info: Makes 2 cups (480 ml); servings size is 4 U.S. teaspoons (20 ml)
Ingredients:
- 2 cups (480 ml) extra virgin olive oil, pure olive oil or vegetable oil such as canola, grapeseed, rice bran, safflower or sunflower
- 6 large cloves of fresh garlic, peeled, whole or halved
Preparation:
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Have ready a glass storage bottle, container or jar with an airtight lid. Rinse with boiling water and dry thoroughly; set aside.
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Pour oil in a small sized non-reactive pot and heat over low heat just until just warm to the touch, then remove from heat. It is important not to overheat the oil as its flavor and integrity will degrade. No need to use a thermometer, just go by touch and only heat the oil until it is warm, not hot.
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For a more subtle garlic flavor, leave the cloves whole; for more potent garlic flavor halve the cloves Add garlic to oil, off the heat, and allow to sit for about 2 hours. Strain into the clean jar, making sure to remove all of the garlic pieces; we like to line a fine wire-meshed strainer with cheesecloth to catch any garlic pieces. Seal jars and store in refrigerator, using within 3 days, or freeze for up to 3 months for safety (see headnote and TIPS below).
Dédé's Quick Recipe Tips Video
Notes:
TIPS
- You may use whatever kind of oil that you like. Our recipes will specify whether we are calling for Garlic-Infused Oil made with olive oil or a more neutral carrier oil, such as sunflower, canola, rice bran or the like.
- Think about how you will be using the oil. If you are planning to make pesto or about to cook some Italian foods, then use olive oil as your base. If you want to cook Mexican or know that you do not want the flavor that olive brings to a dish, then choose a more subtle flavored oil, such as the ones listed above.
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UPDATE: You can freeze the oil safely. Take advantage of this fact and make larger batches. In theory the oil can be frozen indefinitely but the flavors might degrade. We suggest freezing some 1 month, tasting it, and see if the flavor is to your liking. If it is, try pushing it and try 3 months or longer. Freeze in ice cube trays. Once frozen, pop the cubes out and stir in an airtight container.
The freezing does not affect the FODMAP aspect and the recipe remains totally compliant with all Monash University recommendations.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Can you use dried garlic chips in this recipe?
Hi Jody, you could and then remove the chips but I cannot vouch for the flavor or strength at all. If you are going to go to the trouble I highly recommend using Fresh garlic.
Can I leave the (whole) garlic pieces in the oil during storage to maximise flavour? (as the fructans should theoretically remain in the garlic as they’re not fat soluble) I assume that should be fine, as long as no actual garlic pieces are used later, right?
Hi Belle, we approach this from a flavor as well as from a safety perspective. If you want more garlic flavor, I would double the amount of garlic and proceed as directed as opposed to leaving the garlic in the oil for an extended period of time. The flavor will be better AND we know that safety will not be compromised. And remember, storage is just 3 days in fridge anyway. And I would not freeze garlic solids in the oil for the longer term storage,
Why must it be refrigerated, and then can only be used for up to 3 days? I would not have expected either of these conditions on a cooking oil and am curious. Thank you!
As explained in the recipe, there is a potential danger with botulism growth from the garlic. When you buy commercially prepared, the garlic is either acidified, or there are preservatives added OR they are just using garlic flavoring.
Hi,
There is a guide for producing acidfied garlic for home use provided by Idaho University. It uses cirtric acid to create the correct ph level. I can provide a link if that is ok.
Thank you, I have it! I have yet to update…but sure, you can link
Basically any plant matter can carry Clostridium Botulinum, the bacteria that produces botulism. The oil creates an environment without oxygen where the bacteria can grow and produce the botulism toxin. Acidifying the material and/or storing it below 4°C prevents the growth. Heating to over 90°C for more than 10 minutes can kill the bacteria but many oils break down long before they get that hot. The simplest and safest bet is to follow the guidelines because straining the garlic from the oil is no guarantee that there are no particles left to become toxic.
I have been meaning to add an acidification addition to the article but hadn’t found the time – yet. We stick with the FDA recommendations of 3 day refrigeration time or extended freezing.
Such a great recipe! Thank you for sharing!
This recipe is awesome and saves my and my husband’s culinary life. I do however have a few questions : Could I microplane the garlic or mince it (rather than cutting it in halves) with a knife to have a stronger flavor (and then strain it through cheesecloth to catch all the pieces)? If we cook with lard or tallow, could we also infuse those ttoo (once melted) if we maintain them in liquid form for 2 hours? Thank you!
Hi Myriam, We are so thrilled that you are enjoying this recipe and thank you so much for writing. When we initially reviewed this recipe with Monash University we were taking an approach similar to what you describe where the garlic was broken down into much smaller pieces. They did not approve that version and wanted us to change it to the way it stands now. You have to look at this from a chemical point of view versus a practical point of view. The fructans are water soluble and not oil soluble, and therefore, in theory, if you remove every single little bit of garlic solid you should be left with a low FODMAP oil. You could try this approach if you like. As far as lard or tallow is concerned if you are dealing with 100% fat, meaning it is been rendered correctly, then yes you could try this as well.
Hi, thanks so much for sharing this information!
Would it be also possible to sautee whole or halved garlic cloves in oil and then removing them before adding other ingredients to make a meal?
Thank you
Yes! That is just making it as you go:)
Thanks for this awesome recipe! Could I replace olive oil with coconut oil?
Yes, any 100% oil is low FODMAP: coconut, avocado, olive, walnut, peanut, etc. However, since we suggest refrigeration, coconut oil will be solid when chilled, FYI.
Thank you for the recipe. I was wondering if cooking the oil affects it’s shelf life. For example, if I cook a spaghetti dish with the oil, how long will the left overs be safe to eat if they are stored in the fridge?
I think it is somewhat moot as I would suggest eating leftover spaghetti within a couple days anyway. Go by the most conversative approach and timing.
Hi DeDe thank u for all the information
I always peel the garlic and put them in a jar and put un fridge is it ok thank u
We prefer to remove garlic from oil for safety reasons AND, store refrigerated and use within 3 days. Again, we are not saying one will get sick if approached otherwise, we are saying there is a possibility.
I think the 3 day storage recommendation is probably way off. Garlic is known to have antibiotic properties. I would guess a month of storage in the fridge at least.
The storage time and manner suggested is based on evidence-based experiments (hard science) by the FDA. It doesn’t mean it WILL grow bad bacteria on day 4. It means it can. We are all already dealing with GI upset. Why add a potential issue to the mix? We stand by our recommendation.
Thank you Dede for your thoughtful and patient way you explain why you have presented the recipes as they are.
I, like many, am always looking for a way around and now that I see you have already explored many of those ways before settling on your method by using scientific methods to prove them doubtful as to safety. I shall accept your recipes and save myself time trying to find a way around the method.
Thank you for writing:) We work very hard to bring you the recipes that you need – and will enjoy.
Why can Foddys low fodmap garlic infused oil that you purchase live longer and still be safe for much longer than making it yourself fresh that only lasts 3 days refrigerated? I don’t understand. The ingredients in Foddys is just olive oil and garlic infusion? Thank you
Hi there. Commercially prepared oils are either treated with acids (citric acid or other preservative) or are exposed to high heat during bottling or processing. Just like you can make tomato sauce at home and keep it in the fridge for a few days, but if you “can” it, and process it correctly, or buy a jar of commercially prepared, they have a longer shelf life, even out of refrigeration.
Thank you for your website… it’s a great resource for learning how to cook for my newly-diagnosed friend! I have several recipes I use that call for roasting whole garlic cloves in a skillet of olive oil, about 15 minutes until golden in color. The flavor of the resulting oil is nutty and delicious, and a different flavor than the technique you’re proposing. Do you think there is a problem actually cooking it like that, as long as the solids are completely removed?
There is no FODMAP issue with this. I just find the simmered/boiled oil to be acrid. If you like it, and remove all the solids, it is not a FODMAP issue.
It turns out that I’m allergic to garlic, so I can’t even use your recipe for garlic infused oil. 🙁
Oh I am so sorry! How did that get determined?