If you’ve ever started cooking a meal and missed that irresistible aroma of garlic sizzling in the pan, you’re not alone. Garlic is one of the hardest flavours to give up on a low FODMAP diet.
But here’s the good news: you can still enjoy its depth and warmth without the FODMAPs. The secret? Garlic-infused olive oil.
This simple recipe delivers all the delicious fragrance of garlic, completely safe for IBS, SIBO, and sensitive tummies. Let’s learn how to make it safely, store it properly, and use it creatively in your cooking.
Table of Contents
Why Garlic-Infused Oil Is Low FODMAP
The FODMAPs in garlic are fructans, which are water-soluble, meaning they dissolve in water but not in fat.
When you infuse olive oil with garlic, the flavour compounds (which are fat-soluble) transfer beautifully into the oil, while the fructans stay trapped in the garlic itself.
That’s why Monash University confirms that garlic-infused oils are low FODMAP and safe in the elimination phase of the diet.
Ingredients
- 1 cup (250 ml) extra virgin olive oil
- 3–4 cloves fresh garlic, peeled and lightly crushed (kept whole)
- Optional: 1 sprig fresh rosemary, thyme, or a few dried chilli flakes
Tip: Always use whole garlic cloves rather than minced or chopped garlic. This makes it easier to remove all garlic pieces after infusing.
Method
1. Warm the Oil Gently
Pour the olive oil into a small saucepan and add the peeled, lightly crushed garlic cloves.
Place the pan over low heat. You want the oil to warm gently, not fry.
2. Infuse the Flavour
Let the garlic steep in the warm oil for 15–20 minutes, keeping the heat low to avoid browning. You should see small bubbles forming around the garlic; that’s perfect.
If you’re adding herbs or chilli flakes, stir them in during the last 5 minutes of infusing.
3. Cool and Strain
Remove the pan from the heat. Allow the oil to cool completely.
Then strain it carefully through a fine sieve or cheesecloth into a clean, dry glass bottle or jar.
Make sure no garlic or herb pieces remain in the oil; this is crucial for food safety.
4. Store Safely
Keep the infused oil in the fridge and use it within 2 weeks.
For longer storage, you can freeze it in small ice cube trays and defrost as needed.
Safety Notes (Very Important)
Because garlic is a low-acid food, infusing it in oil can, if stored incorrectly, create a rare but serious risk of botulism.
To stay safe:
- Always refrigerate the oil after preparation.
- Remove all garlic solids before storing.
- Use within 14 days, or freeze for up to 3 months.
Never store garlic-infused oil at room temperature.
Ways to Use Garlic-Infused Olive Oil
Once you’ve made your batch, you’ll find yourself reaching for it constantly. It’s wonderfully versatile:
1. For Cooking
- Drizzle over roasted low FODMAP vegetables like courgette, carrots, or aubergine.
- Use it as the base for stir-fries, pasta sauces, or soups.
2. For Dressings
- Whisk with lemon juice, Dijon mustard, and a touch of maple syrup for a quick low FODMAP vinaigrette.
3. For Finishing
- Brush onto gluten-free toast or low FODMAP bread.
- Drizzle over grilled chicken, prawns, or tofu for a burst of garlicky aroma.
Low FODMAP Variations
Once you master the garlic infusion, try these gentle twists:
- Chilli & Garlic Oil: Add a pinch of dried chilli flakes for heat.
- Herb Infusion: Combine with rosemary or thyme for Mediterranean dishes.
- Citrus Infusion: Add lemon peel for a bright, fragrant version; perfect for salads and fish.
All of these remain low FODMAP, as long as you remove the solids before storing.
Frequently Asked Questions
Is garlic-infused olive oil really low FODMAP?
Yes! Monash University confirms that garlic-infused oil is low FODMAP because fructans (the FODMAPs in garlic) are not soluble in oil.
Can I use store-bought garlic-infused oils?
Absolutely, but make sure it’s made with garlic extract or natural infusion and not garlic powder or puree. Look for FODMAP Friendly or Monash Certified labels for reassurance.
How long does homemade infused oil last?
When kept refrigerated, it’s safe for up to two weeks. For longer storage, freeze it in small portions.
Can I leave the garlic cloves in the bottle?
No. For safety reasons, always strain out all solids, leaving garlic in oil at room temperature can create a risk of bacterial growth.
Does heating the oil destroy the flavour?
Not at all. Gentle heating releases the flavour compounds without burning or bitterness, just avoid frying or boiling.
Final Thoughts
Garlic-infused olive oil is one of the easiest and most rewarding ways to keep flavour alive on a low FODMAP diet. It brings warmth, aroma, and that comforting taste of garlic, all without upsetting your gut.
Use it as a staple in your kitchen to transform simple low FODMAP dishes into something beautifully aromatic and satisfying.
Because eating well with IBS shouldn’t mean eating blandly; it’s about finding balance, comfort, and flavour that loves you back.
