SIBO Friendly Garlic Infused Olive Oil
SIBO Diet & Low FODMAP
One of the hardest things for people to eliminate on any diet is flavourful food!…and garlic definitely gives most dishes that tangy, pungent flavour….but you can still get your garlic fix while on the SIBO diet with this recipe!
Add the oil to your chicken, sauces, dressing or drizzle on top of anything your eating for delicious flavour.
Food prep and more home made meals can be a tough adjustment when doing a SIBO diet. In order to make your life easier, you can make batch of garlic oil that you can use for a few days so you’re not having to make some every day. It’s important to note that garlic infused oil should be store in the fridge for only up to 6 days (not at room temp as it can increase risk of botulism).
Making your own oil is a better option than purchasing garlic infused oil from a grocery store. Be careful with purchasing flavoured oils as they often have synthetic flavouring which may be carcinogenic (even “natural” flavouring is not natural and best avoided) and aren’t really “infused” with the ingredient they say they are. Always check the ingredients label on the back to confirm.
SIBO Supportive Meal: Garlic contains fructans (type of sugar molecuel) which can result in worse gas, bloating or cramping when you struggle to digest FODMAP containing foods. However, these fructans are not oil soluble which means the fructan part of the garlic is not absorbed into the oil. By infusing the oil with garlic, you can get the same great garlic taste without the FODMAP component, making it easier to digest without any of the negative digestive symptoms!
As a digestive health holistic nutritionist who specializes in SIBO/IBS and heartburn, it’s my goal to help you you navigate your diagnosis and the key role that food plays in helping you overcome it. Learn more about my 3 month SIBO Program here.
Recipe:
Ingredients:
1 cup of extra virgin olive oil (alternatively you could use avocado oil)
3 pieces of fresh garlic, peeled and chopped in half
A sprig of rosemary(optional)
*Note: if you want to make a larger batch you can double or triple the recipe.
Directions:
Find a glass jar that has an airtight lid. Boil water in your kettle or on the stove top and pour the boiling water into the jar to sanitize it. Dry the bottle with a towel or paper towel.
On the stove, add a small pot and add the oil to it. Heat the oil on low heat until warm and remove from the stove.
Note: You want to make sure the oil isn’t heated hot as it may oxidize, making it inflammatory. If the oil smokes then it’s definitely too hot and you’ll want to throw away the oil and use a new batch.
Add the chopped garlic into the oil and let the oil sit for 2-4 hours. Strain out the garlic and make sure there are no garlic pieces left in the garlic (you may need another container to pour the garlic into while straining and then pour it back into the original jar). Seal the jar for future use.
