A lot of people mourn the loss of garlic when they first start the elimination phase of the FODMAP diet, but the good news is that you can successfully follow the diet and enjoy the same olive flavor you are used to with low FODMAP garlic-infused olive oil. Even better, you can make your own low FODMAP garlic-infused oil if you wish so that you always have it on hand.
Why Garlic is Traditionally a No-No
If you have noticed that your stomach hurts after consuming garlic or that you experience digestive problems when consuming high amounts of garlic you are not alone. Garlic itself has a high amount of fructans in it which is the root of the issue. However, now that you know you can do something about it. Simply remove the FODMAPs and get back to enjoying life.
Garlic that is infused into olive oil is safe to eat because the fructans that are in the garlic are not oil soluble. This means that when you use your olive oil to add garlic flavor to dishes you get to enjoy its fresh flavor without any of the digestive side effects. Ready to indulge now? There are many versions of FODMAP garlic-infused olive oil available for purchase, or you can make your own. Just make sure you always read the ingredients before purchasing any garlic-infused olive oil to make sure that it is safe for your low FODMAP diet or purchase from a reliable source like our SHOP.
Bring on the Garlic
If you are the type of person who believes that garlic should be measured by heart, homemade garlic-infused oil will be a natural fit. You can control the flavor of your olive oil simply by adjusting how much garlic you add to the oil. Much like anything else, the more garlic you add the stronger the flavor will be. The recipe below offers a great moderate stepping point you can use to start with and then you can adjust the amount in future batches. Keep in mind its intended use will play a large role in how much garlic you should add. For instance, if you are just using your oil to boil noodles a smaller amount may be fine whereas you will want to double the amount of garlic if making a pesto.
FODMAP Garlic-Infused Olive Oil Recipe
This handy recipe for garlic-infused olive oil makes about two cups of olive oil which can then be frozen afterward to increase its lifespan. To get started you will need 2 cups of extra virgin olive oil or pure olive along with 6 cloves of fresh garlic. Keep in mind that you can increase or decrease the amount of garlic in the recipe based on your individual preferences.
Wash and prepare your storage container and then sit aside.
Pour oil into a pot and slowly heat over low heat until the oil is warm to the touch. Immediately take it off the heat. It is important not to overheat the oil because oil loses its natural flavor and integrity as it heats. You don't need to use a thermometer, just know remove it from the heat once you can easily feel that it is warm.
Once the oil is warmed and removed from the heating source it is time to add garlic. If you prefer a gentle flavor add the garlic cloves whole, but if you crave more potent garlic taste half the cloves and allow them to directly seep into the olive oil. Let the garlic and oil sit for two hours and then strain the infused olive oil into your pre-prepared storage container. Be sure to use a fine strainer so that all garlic pieces are fully removed.
Storage Recommendations for Homemade Garlic-Infused Olive Oil
Once finished, all garlic-infused olive oil should be used within a three day period and stored correctly in a refrigerator within an airtight container. You want to follow this rule carefully as oil does carry with it a risk of botulism growth. However, if you stick to the three-day rule you do not need to worry about making or consuming our own homemade low FODMAP garlic-infused olive oil.
You should be aware that olive oil will solidify like any other form of grease in the fridge and start to look cloudy. This is normal and perfectly fine to consume so long as you are within the three-day mark. Simply warm it to room temperature and then measure the amount you need just like you would normally.
Can I Freeze Low FODMAP Garlic-Infused Olive Oil?
If you want to always have garlic-infused olive oil on hand but don't want to make it repeatedly, you can freeze it. Technically olive oil can be frozen indefinitely, but the flavor and strength of the garlic may be slowly altered over time. For this reason, we suggest freezing it for about a month or so and then checking the flavor. Like most things, a little experimentation will give you a good idea of how long you can freeze your own garlic-infused olive oil and still be happy with the results.
Since the garlic-infused olive oil will need to be consumed within three days once thawed we highly suggest freezing it in user-friendly portion sizes. Transferring the prepared olive oil into an ice cube tray is a great way to make individual serving sizes. Simply freeze the olive oil in the ice tray and then transfer each cue into a ziplock bag or a sealed container. Some people also recommend using baby food jars for a quick and small serving size that can be consumed within three days without too much waste. Sound like too much hassle? Take a look at our shop and try out some of our leading FODMAP garlic-infused olive oils and find the perfect match for your tastebuds.