Garlic contains fructans, which for many people will trigger IBS symptoms with even the smallest little taste. It’s definitely been a trigger for me and I do miss cooking with garlic as it adds a powerful flavor punch to so many dishes.
But don’t despair, because the fructans in garlic are water soluble you can still get the garlic flavor when infusing it in oil. You can also buy pre-made garlic infused olive oil to save time, but I love making this myself just for the lovely smell of garlic!
You could pour this over steamed or roasted vegetables or enjoy with some crusty sough dough bread. Once the lemon juice is added to the oil it will turn a lovely shade of creamy yellow, delish!
This recipe is suitable if you’re on the low FODMAP diet and is in line with the Monash Low FODMAP Diet App and the FODMAP Friendly app (at the time of writing).
Note: It’s important not to store homemade garlic oil at room temperature. If the bacteria Clostridium botulinum is present on the garlic, this will allow it to grow, produce its toxin and may result in botulism if consumed. So if you’re not using the dressing straight away, ensure that it is placed in the fridge while it’s still warm and if it’s been the fridge for more than 4-7 days then discard it.
Ingredients for low FODMAP garlic infused olive oil dressing
1/4 cup olive oil
3 garlic cloves
1 sprig fresh thyme
Juice from 1 lemon
¼ tsp salt
Directions for low FODMAP garlic infused olive oil dressing
Peel 3 cloves of garlic
Add the garlic cloves and olive oil to a saucepan and gradually heat the oil over a low heat
Before it begins to boil, turn off the heat, strain the oil into a jar and discard the garlic
Add the sprig of thyme and allow the oil to cool a little
Then add the lemon juice and salt and shake well
Use it straight away or place it in the fridge and use within 1 day
Disclaimer: We recognize that some ingredients listed in this recipe may be a trigger food for some people. Please feel free to omit or substitute any ingredients that don’t work for you.