Does garlic infused oil have fructans? The low-FODMAP solution for garlic lovers

December 29, 2025 •

3 min read

Many people with digestive sensitivities, such as Irritable Bowel Syndrome (IBS), avoid garlic because it is high in fructans, a type of fermentable carbohydrate. This can make enjoying the rich flavor of garlic a challenge, but the crucial question, "Does garlic infused oil have fructans?", has a reassuring answer for many individuals.

Quick Summary

Garlic infused oil is a low-FODMAP alternative to regular garlic because fructans are water-soluble, not fat-soluble. This means the aromatic flavor transfers into the oil, while the problematic fructans stay behind in the garlic cloves. For a safe product, ensure no garlic solids remain in the oil.

Key Points

Fructan Free: Properly made garlic infused oil does not contain fructans because they are water-soluble, not oil-soluble.
Low-FODMAP: The oil is a safe, low-FODMAP option for people with IBS who are sensitive to garlic's fructans.
Remove All Solids: To ensure the oil is fructan-free, all garlic solids must be strained out before use or storage.
Botulism Risk: Homemade infused oil is susceptible to botulism and must be refrigerated for short-term use (3-4 days) or frozen for longer storage.
Check Labels: Commercial products must be checked for certification or ingredient lists to ensure no garlic solids or powder were included.
Flavor without Bloat: The infusion process captures the delicious aromatic compounds of garlic while leaving behind the fermentable carbohydrates.

The Science Behind Fructans and Oil

Fructans are complex carbohydrates that are poorly absorbed in the human gut. In individuals with IBS, these undigested fructans ferment in the large intestine, causing gas, bloating, and pain. The reason garlic infused oil is low-FODMAP is that fructans are water-soluble but not fat-soluble. When garlic is heated in oil, its flavor compounds infuse the oil, but the fructans remain in the garlic's water-based structure. Removing all garlic solids ensures the oil is flavorful but fructan-free.

Why You Can't Just Remove Garlic from Water-Based Foods

This principle explains why removing garlic cloves from water-based dishes like soups or sauces is ineffective. The fructans will leach into the liquid, making the dish high in FODMAPs even after the garlic is removed.

Making Your Own Low-FODMAP Garlic Infused Oil

Making your own garlic infused oil allows for fresh flavor, but requires strict food safety to prevent Clostridium botulinum growth, which causes botulism.

Simple Instructions (Single Use):

Peel and lightly smash 2-3 garlic cloves.
Heat a few tablespoons of neutral oil (olive, canola, grapeseed) on low heat in a small pan.
Gently heat garlic for 2-3 minutes until fragrant, avoiding browning.
Remove from heat and let cool slightly.
Crucially, remove and discard all garlic pieces using a slotted spoon.
Use the infused oil immediately.

Safety for Larger Batches: Hers's why making larger batches can be problematic and what to do:

Homemade oil creates an oxygen-free environment conducive to botulism growth.
Refrigerate homemade oil for only 3-4 days.
For longer storage (up to 3 months), freeze the infused oil in ice cube trays and transfer to an airtight container.

Choosing Commercial Garlic Infused Oil

Not all commercial garlic oils are low-FODMAP. Check labels carefully.

Certification: Look for Monash University Low FODMAP Certified™ or FODMAP Friendly logos, which guarantee lab testing.
Ingredients: Avoid products with "garlic solids," "garlic powder," or "garlic essence" unless certified low-FODMAP.
Agrumato Oils: These oils, where garlic is crushed with olives, contain fructans due to the olives' water content and are not low-FODMAP, even with 0% carb labels.

Comparison Table: Homemade vs. Commercial Garlic Infused Oil


Feature	Homemade Infused Oil	Commercial Infused Oil
Fructan Content	Low-FODMAP if prepared correctly and all solids removed.	Varies; look for certification or proper production.
Flavor	Often stronger, customizable.	Can be milder.
Shelf Life	3-4 days refrigerated, longer frozen due to botulism risk.	Long-lasting and shelf-stable with preservatives/acidification.
Safety	Requires strict protocols (heating, refrigeration, limited use).	Safe and regulated for storage.
Cost	Less expensive per batch.	Higher upfront, more convenient.
Customization	Full control over oil and additions.	Limited to manufacturer options.

Culinary Applications and Health Benefits

Garlic infused oil is a versatile, gut-friendly way to add garlic flavor. Uses include drizzling, salad dressings, sautéing, and dipping. It also retains some of garlic's beneficial fat-soluble sulfur compounds, like allicin, which offer antioxidant and anti-inflammatory effects. These compounds may support heart health, lower cholesterol, and boost immunity.

Conclusion

To the question, "Does garlic infused oil have fructans?" the answer is generally no, when prepared correctly. Due to the water-soluble nature of fructans, they do not transfer into oil during infusion. This makes properly made garlic infused oil a safe, low-FODMAP option for those sensitive to fructans, allowing them to enjoy garlic flavor without digestive issues. Whether making it at home with necessary safety precautions or buying a certified commercial product, always ensure all garlic solids are absent for a fructan-free result.

For more guidance on low-FODMAP eating, visit the Monash University FODMAP blog. Monash University FODMAP Blog

Frequently Asked Questions

Regular garlic is high in fructans, a type of fermentable carbohydrate known as a FODMAP. When consumed, these fructans are poorly absorbed in the small intestine and can cause gas, bloating, and pain in sensitive individuals.

No, you should not cook with garlic cloves and then remove them from water-based foods like soups or sauces. Fructans are water-soluble and will leach into the surrounding liquid during cooking, making the entire dish high in FODMAPs.

The safest option is to look for a product certified low-FODMAP by Monash University or FODMAP Friendly, which ensures it has been lab-tested. If uncertified, check the ingredient list for 'garlic solids' or 'garlic powder,' as these indicate a high-FODMAP product.

Garlic contains bacteria that can produce the deadly botulism toxin in the low-oxygen environment of oil. Homemade infused oil must be refrigerated and used within a few days, or frozen, to prevent bacterial growth.

Yes, freezing is a safe method for longer storage of homemade garlic oil. You can pour the oil into ice cube trays and then store the frozen cubes in an airtight container for up to 3 months, which prevents the botulism risk associated with refrigeration.

Any pure, unflavored oil will work for the infusion, such as olive oil, canola oil, or grapeseed oil. The fat-soluble nature of the oil is what prevents the fructans from transferring, not the specific type of oil.

Agrumato oils are made by crushing garlic and olives together, a process where fructans will transfer into the oil due to the water content of the olives. If you have a sensitive digestive system, this type of oil is likely to cause symptoms, even if the nutritional label shows 0% carbs.

Garlic infused oil retains some beneficial compounds from the garlic, like allicin, which offer antioxidant and anti-inflammatory properties. However, the exact composition varies, and it does not contain the fiber or water-soluble nutrients found in the whole bulb.