Garlic and onion infused oil

One of the things I miss the most on the low FODMAP diet are onions and garlic. I used to put them in everything I cooked….I even ate them raw. Not being able to use them just seems wrong and food just doesn’t taste the same without. Luckily, you can still get the flavour without having to eat garlic and onion and without getting those nasty symptoms. Hurray! When garlic and onion are cooked in oil the flavours are released into it however the FODMAPs (fructans in this case) remain in the garlic clove and onion because they are water soluble. How great is that?! Finally something working out in our favor eh? You can buy infused oils at the supermarket but if you can’t find them or perhaps want a cheaper alternative then these recipes are very easy and quick to make.

Garlic infused olive oil


  • 250ml olive oil or any other oil will also work
  • 3 tablespoons of garlic cloves


  1. Heat the oil in a pan.
  2. Add the garlic and cook until it turns a golden colour.
  3. Take off the heat and cool.
  4. Once cool store  take the garlic out and slice.
  5. Put the garlic at the bottom of a jar and top with the oil.
  6. Store in the refrigerator and use within a week due to the risk of bacteria growing.

For onion infused olive oil simply substitute the 3 tablespoons of garlic with onion and follow the same method! 

Optional: You can also try  adding herbs like a sprig of dried rosemary or spices like chili flakes to the infused oils for more flavour. Add these after you take the oil off the heat.

If there is any recipe you would like to see turned into low FODMAP let me know in the comments below! 🙂


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5 thoughts on “Garlic and onion infused oil

  1. If I want to Modify my spaghetti meat recipe for my daughter with IBS, how do I and how much do I use garlic and/or onion infused oils in place of the garlic salt and raw onions that I would normally cook with the hamburger meat to start the spaghettis recipe? Thank you!


    1. Hi Suzanne this will depend on her taste preference. I usually use about a tsp of garlic infused oil, a pinch of asoefatida and chives or the green part of 3-5 spring onions. With chives I would add a good handful. I would usually also add other herbs such as basil and coriander powder to add more flavour.


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