If you’re asking “is garlic infused oil low FODMAP?” – this blog will answer that exact question!
Garlic infused oil is commonly used in cooking and provides many health and culinary benefits. But you may be wondering if it is low in FODMAPs considering that garlic is high in FODMAPs.
It can be challenging to find low FODMAP ingredients that still pack flavor to your dishes when you’re following the low FODMAP diet. Read on to discover how.
We will explain the FODMAP content of garlic infused oil as well as provide you with some recipes to quench your garlic cravings.
WHAT IS GARLIC INFUSED OIL?
Garlic infused oil is a type of oil that has simply been flavored with garlic through infusion, which enhances the oil’s pungency.
It is made using fresh garlic cloves and cooking oil. The mix is heated, simmered and then cooled. The garlic pieces are then completely removed before use.
Using this type of oil in your cooking can enhance the flavor and add a subtle garlic hint to the ingredients within your dish.
You will most commonly find garlic infused oil drizzled over breads or soups, in salad dressings or within a sauce or marinade for meats and vegetables.
IS THERE A DIFFERENCE BETWEEN GARLIC OIL AND GARLIC INFUSED OIL?
There is a difference between garlic oil and garlic infused oil, so be really careful not to confuse the two!
Garlic oil usually refers to oil which contains small amounts of garlic. Garlic infused oil refers to oil which has been infused with the flavor but does not actually contain garlic.
You can spot the difference as garlic infused oil does not contain any fragments of garlic at all. It will only be oil in the bottle.
IS GARLIC LOW FODMAP?
No, garlic contains FODMAPs including fructans, making it unsuitable to eat when following the low FODMAP diet (1).
For recommended safe alternatives to garlic – read the Ultimate garlic FODMAP guide (FODMAP content + alternatives).
CAN YOU FRY GARLIC IN OIL?
By frying garlic in oil, it will release the garlic flavor but remain low FODMAP. You must remove all garlic gloves and skins thoroughly before using the oil in your dish.
Most garlic oil is made using olive oil as a base. Olive oil is a good option for frying, as it contains polyphenols (naturally occurring compounds), which protect it from breaking down at a high heat.
Take a look at our blog on Polyphenols in olive oil: Ultimate guide.
Remember that oil is a type of fat, and high amounts of fat in your diet can cause IBS symptoms too. For further information on IBS – check out our blog on IBS FAQ – Common Questions Answered.
IS GARLIC INFUSED OIL LOW FODMAP?
The good news is that it is low in FODMAPs and can be included in your cooking, when you are following the low FODMAP diet (1).
Garlic infused oil does not contain high amounts of fructose, lactose, mannitol, sorbitol, galacto-oligosaccharides or fructans (unlike garlic).
Garlic oil is low FODMAP because when it is made, the garlic is not fat soluble or in other words it does not dissolve into the oil.
By using garlic infused oil in your low FODMAP diet, you’re getting the great garlic taste, but without the high amounts of FODMAPs garlic would provide.
IS GARLIC AND ONION INFUSED OIL LOW FODMAP?
As mentioned above, the fructans within the garlic do not leach out into the oil during infusion, making garlic infused oil low FODMAP.
The principle is exactly the same for onion infused oil. The onion flavor will diffuse into the oil, making it taste good, but the actual FODMAPs are contained in the onion which is taken out of the oil (2).
We’ve also provided more detail about Onion intolerance – are onions triggering your IBS?
WHAT ARE THE BENEFITS OF LOW FODMAP GARLIC INFUSED OIL?
Not only is garlic infused oil low FODMAP, it adds a subtle garlic taste to your food without being overpowering in flavor.
You can add garlic infused oil to bland foods to enhance the flavor and make it more interesting.
Garlic infused oil also has a long shelf life, so you can continuously use it in several dishes, not just one.
There are also multiple health benefits from using olive oil in your cooking too! It is packed with healthy monounsaturated fats, which can help to reduce inflammation in your body (3).
Olive oil contains antioxidants too, which can reduce oxidative stress in your body from any cellular damage (4). Our Polyphenols in olive oil: Ultimate guide.has further information and health benefits.
You only need simple ingredients and minimal kitchen equipment to make garlic infused oil. It can be a very versatile ingredient in your fridge. Add it to salads, meats, vegetables, sauces and soups.
GARLIC INFUSED OIL LOW FODMAP RECIPES
Now we know that garlic infused oil is low in FODMAPs, we can delve into how to make it in your own kitchen and get your garlic fix this way.
Check out these 5 recipes:
- Low FODMAP Garlic-Infused Oil – FODMAP Everyday
- Low FODMAP garlic-infused oil | Karlijn’s Kitchen
- How To Make Garlic Infused Oil. Low FODMAP
- How to Make Garlic-Infused Oil at Home (Low FODMAP)
- Have a look at this simple video also showing you how to create your very own garlic infused oil low FODMAP – Low FODMAP Certified Garlic Infused OIl Recipe – Bing video.
WHAT CAN I USE GARLIC INFUSED OIL IN?
As you can include garlic infused oil in your diet when following the low FODMAP diet, why not use it in various dishes to add a slight garlic flavor.
Here are some ways you can try it:
1. Use garlic infused oil to lightly fry or add to suitable meat, fish or eggs.
Opting for meat or fish that has not been coated in batter or breadcrumbs will ensure it is low FODMAP. Have a look at our 20 Low FODMAP chicken recipes page.
You can lightly shower garlic infused oil over some hard boiled or poached eggs too.
These options also provide protein into your meal, contributing to a balanced diet.
2. Add garlic infused oil into your low FODMAP salad dressing.
Salad dressings can be a challenge when you’re following the low FODMAP diet. Check out Low FODMAP salad dressing – does it exist? Garlic infused oil can certainly be added.
Use low FODMAP ingredients within your salad. Take inspiration from 30 low FODMAP salads recipes: dietitian approved.
3. Try adding garlic infused oil in a marinade or sauce.
The garlic infused oil can be used as part of a base for a low FODMAP sauce. We’ve put together to try.
It can be used to marinate suitable low FODMAP vegetables or meat, which can also increase the garlic flavor as the oil leaches into the food.
4. Drizzle it over your low FODMAP bread.
Add some over suitable low FODMAP crusty bread. This can soften the bread and enhance the taste.
The type of suitable bread will depend on how it has been made and the ingredients. Read Low FODMAP bread (safe list, reading labels guide + recipes).
5. Include garlic infused oil in a hearty low FODMAP soup.
Soup can be very versatile and you can choose from many low FODMAP ingredients to form your desired soup.
Garlic infused oil can help to cook the ingredients down and provide an essence of garlic.
You can use ideas from our blog on low FODMAP soup recipes – 25 options covering all preferences.
SUMMARY
You can enjoy garlic infused oil in your food when you are following the low FODMAP diet. Get creative and use this to enhance the flavor of your dishes.
Garlic is high in fructans, a type of FODMAP. Make sure the oil does not contain any garlic cloves or pieces, as this would make the oil high in FODMAPs.
Just remember – choose to infuse and avoid the actual garlic components within your oil.
Hannah Pritchard RD
HannahPritchard is a UK HCPC registered Dietitian, specialising in gastroenterology, and she is a member of the British Dietetic Association. Working within the NHS, voluntary and private sectors have enabled her to work with a mixture of people to improve their gut health and achieve their dietary targets. She is also FODMAP trained and has spent over 5 years focusing on helping people with conditions of the gastrointestinal system, including IBS. Prior to this, she worked in other areas such as diabetes, cardiovascular disease, and weight management.Hannahhas a particular interest in the gut microbiota and the impact that diet and lifestyle choices can have on it, and ways to optimise long term gut health.
