Make your own onion and garlic infused oil

One of the most difficult things about following the low FODMAPs diet is avoiding onions and garlic.  For some people they are highly fermentable and therefore trigger IBS symptoms, yet they are in so many of the pre-prepared foods on the market as well as being in many of the recipes we prepare for ourselves at home. However, with a little planning and pre-preparation, you won’t have to go without the delicious flavour they add to cooking.

If you like to use onions and garlic in your cooking most days, and you are just starting the challenge phase of the diet, it is worthwhile to make a 2 cup batch of this oil and refrigerate it. Use it instead of plain olive oil to start any recipe which would normally call for sautéed onion and garlic.


Garlic and onion infused oil

Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes


  • 1 cooking onion, peeled and chopped
  • 1 head of garlic, cloves separated, peeled and chopped
  • 2 cups olive oil


  1. In a heavy-bottomed pan, add 1/4 cup olive oil and the chopped onion. Turn up the heat until the onion is almost sizzling.

  2. Stirring frequently, and adjusting the heat as needed to keep the oil almost simmering, cook the onion until it is a rich golden colour. (Don’t let the onion get dark brown as this can become bitter).

  3. Add the garlic and the remainder of the oil.

  4. Increase the heat until the oil is almost simmering, then turn down heat just enough so it continues to barely simmer for 20 minutes

  5. Remove from the heat. 

  6. Remove the garlic and onions by pouring the oil through a fine sieve placed on top of a screw-top jar

  7. Cover and refrigerate the oil once it’s cool. Discard the onion and garlic.