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.