Understanding the low FODMAP rule for garlic oil
To determine if any garlic-infused oil is low FODMAP, you must first understand the underlying science. Garlic is high in fructans, a type of fermentable carbohydrate that can cause digestive distress for individuals with Irritable Bowel Syndrome (IBS). Fructans are water-soluble but not fat-soluble. This critical distinction is what allows for the creation of safe, low FODMAP garlic-flavored oil.
A true, low FODMAP garlic-infused oil is made by heating garlic cloves in oil, which extracts the flavor compounds. All garlic solids, including any dried or fresh pieces, are then completely strained out and discarded. Because the oil does not contain any water, the fructans from the garlic cannot leach into the finished product. The result is a flavorful oil without the problematic carbohydrates that trigger IBS symptoms.
Why Private Selection is not a safe choice
The problem with many commercial brands, including Private Selection, is that they do not use this strict infusion process. According to the ingredient list for Private Selection Garlic Infused Olive Oil, it contains "Olive Oil, Garlic, Dried Garlic, Spice Extract". The presence of "Dried Garlic" is the immediate red flag. Dried garlic is a potent source of fructans and, unlike the low FODMAP method, these solids are left in the oil. As mentioned previously, if any water is present in the product (such as from the garlic itself), the fructans will dissolve into the oil, making it high FODMAP. Without third-party lab certification, it is impossible to be sure how much of the fructan load is present.
In addition to the dried garlic, the ingredient list also mentions "spice extract," which is a non-specific term that can hide other potential high-FODMAP ingredients. For a product to be considered safe during the elimination phase of the diet, it must explicitly state that it has been tested and certified low FODMAP by an organization like Monash University. Private Selection does not have this certification, and apps like Fig and Spoonful explicitly state that the product is not low FODMAP.
How to choose a safe garlic-infused oil
When shopping for garlic-infused oil, vigilance is key. Here are the steps to ensure your choice is low FODMAP:
- Look for Certification: The most foolproof method is to choose a product with the official Monash University Low FODMAP Certified™ or FODMAP Friendly logo. These products have been lab-tested and verified as safe. Examples include Fody Foods and Cobram Estate.
- Inspect the Bottle: Always visually check the oil. There should be no visible pieces of garlic, dried or fresh, floating in the bottle. Any solids mean potential fructan contamination.
- Read the Ingredients: The ingredient list should be simple and clear, listing only the oil and natural flavorings derived without solids. Any mention of garlic powder, dried garlic, or unspecified spice extracts should be avoided.
- Check the Carbohydrates: While not a perfect indicator, a nutrition label showing 0g of carbohydrates per serving is a good sign. However, some processing methods (like agrumato) can still result in high-FODMAP oil with a 0g carb count, so certified products remain the safest bet.
Comparison of oil types
| Feature | Private Selection Garlic Infused Olive Oil | Certified Low FODMAP Garlic Oil | Homemade Low FODMAP Garlic Oil |
|---|---|---|---|
| FODMAP Status | High FODMAP (Due to dried garlic) | Low FODMAP (Lab-tested and verified) | Low FODMAP (If made correctly) |
| Ingredients | Olive Oil, Garlic, Dried Garlic, Spice Extract | Olive Oil, Garlic Flavor (with no solids) | Oil and Garlic Cloves (solids removed) |
| Safety | Not safe during elimination phase | Safe for low FODMAP diet | Safe if made correctly and stored properly |
| Storage | Shelf-stable until opened | Shelf-stable until opened | Refrigerate and use within 3-7 days to prevent botulism |
| Cost | Generally more affordable | Often more expensive | Can be very cost-effective |
DIY and alternative options for garlic flavor
If you prefer to make your own oil or explore other low FODMAP flavoring methods, several options are available:
- Homemade Garlic-Infused Oil: This is the best way to control the process. Gently heat olive oil with whole, peeled garlic cloves until fragrant, then remove and discard all garlic pieces before storing the clear oil. Be mindful of botulism risk and store homemade oil in the refrigerator for up to a week, or freeze for longer term storage.
- Asafoetida Powder (Hing): This spice, often used in Indian cuisine, offers an onion-garlic flavor when cooked in hot oil. It is low FODMAP and a powerful alternative for adding savory depth to dishes.
- Garlic Scapes: The green flowering shoots of the garlic plant are considered low FODMAP and provide a mild garlic flavor.
- Green Parts of Spring Onions (Scallions): The dark green, hollow ends of spring onions are low FODMAP and can be used in cooking or as a garnish.
Conclusion: Checking labels is crucial
For those on a low FODMAP diet, the assumption that all garlic-infused oils are safe is a misconception. Products like Private Selection garlic infused olive oil, which contain high-FODMAP ingredients like dried garlic, should be avoided during the elimination phase. To enjoy garlic flavor without triggering digestive symptoms, always choose a Monash University Low FODMAP Certified™ product or prepare a homemade infused oil correctly, with no garlic solids remaining. Thoroughly checking ingredient lists and seeking out official certifications are essential steps for managing your dietary needs effectively.
For more information on the science behind FODMAPs and infusions, you can refer to the helpful resources from Monash University(https://www.monashfodmap.com/blog/all-about-onion-garlic-and-infused-oils-on-the-low-fodmap-diet/).
