Low-FODMAP Cooking Without Losing Allium Flavor
You can keep the taste of garlic and onion without the bulbs. Infused oils, scallion greens, chives, and asafoetida do the work.
By Spatulab Kitchen · Published · 2 min read
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The short answer: infuse the flavor into fat, then strain out the solids. The fructans in garlic and onion dissolve in water, not oil, so a well-strained infused oil keeps the flavor and leaves the fructans behind.
Why it works
Garlic and onion are among the richest sources of fructans, the FODMAP that causes trouble for many people with IBS. But most of their flavor compounds are fat-soluble. Warm them in oil, strain carefully, and you have the taste without the part you're avoiding.
Your allium toolkit
| Ingredient | Use it for | Low-FODMAP serving |
|---|---|---|
| Garlic-infused oil | Anywhere a recipe starts with sautéed garlic | 1 tbsp |
| Scallion greens | The fresh oniony bite; green parts only | ½ cup |
| Chives | Finishing, eggs, dips | 1 tbsp |
| Leek greens | Soups and braises | ½ cup |
| Asafoetida | A pinch in hot oil tastes like cooked onion and garlic | ¼ tsp |
How to make garlic oil
- Gently warm 1 cup oil with 6 smashed garlic cloves over low heat for 10 minutes. Don't let the garlic brown.
- Strain through a fine sieve and discard every piece of garlic.
- Cool and refrigerate.
Where to use it
Anywhere you'd start with garlic: pasta, stir-fries, soups, beans, and dressings. Finish with a handful of scallion greens or chives for the fresh note that infused oil can't give you.
