Low FODMAP Garlic-Infused Oil

Lydia MarshallRecipesLeave a Comment

Does garlic trigger your IBS or give you unpleasant symptoms? Garlic offers our dishes so much flavour, but for some people it is just not worth suffering the aftermath. Luckily, ‘Garlic-Infused Oil’ is perfectly¬†safe for those with garlic intolerance to use, even when on the FODMAP-elimination phase of your IBS journey! Give this easy recipe a go, how to store this oil, safety tips, and find out a little more about why garlic can be a trigger for some people.

How to store garlic-infused oil?

The oil MUST be used within 3 days, and refrigerated during this time. This is a safety recommendation, otherwise there is a risk of botulism growth if you do not heed this warningwhich is extremely dangerous and can make you very sick. The recipe can be frozen, so you can make one large batch at once! Keep the oil for up to 3 months frozen, but be aware of doing this is freezer-safe containers.

Why does garlic cause bloating/gas?

Garlic is a fructan, which is a type of short-chain carbohydrate. These types of carbohydrates are fermented (broken down) in the large intestine by our gut bacteria. This causes gas, bloating and diarrhea, which for some people can be extremely debilitating. Because fructans are not soluble, garlic-infused oil is perfectly fine for people with IBS to use.

Store-brought garlic-infused oil

You can buy garlic-infused oil at the supermarket if you just don’t have the time to prepare it, and it will last longer than homemade oils. But please be aware – these oils may have pieces of garlic in them or have garlic powder added, which is not low-FODMAP. So check the labels and choose wisely.

Recipe: 

Makes 2 cups, 15 minutes to prepare and 1-2 hours to sit, and choose the oil you want! You’ll need a storage bottle, container, or a jar with a airtight lid. Once you have made this recipe, you can add or lessen the amount of garlic dependent on your taste preferences.

Ingredients:
  • 2 cups (480ml) of either: extra virgin olive oil, pure olive oil, or a vegetable oil (canola, rice bran, safflower, sunflower, grapeseed)
  • 6 fresh large garlic cloves – peeled, whole or halved (halved cloves will give a more garlic flavour)
  • Extras if wanted: herbs and spices such as rosemary or chilli flakes
Method:
  1. Rinse container/bottle with boiling water and dry thoroughly (for sterilisation).
  2. Pour oil into a small pot and heat over low heat until just warm to the touch – not hot. Remove from heat. (Be cautious to not overheat the oil!)
  3. Add the garlic to the oil off the heat, and allow to sit for 1-2 hours (let sit for as long as you would like to infuse). Strain into your clean jar making sure all garlic pieces are removed (use a metal baking strainer or a cheesecloth for best effect).
  4. Seal jars, and use within 3 days OR freeze up to 3 months.

Enjoy!

Lydia

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