Garlic is one of the healthiest foods around. It has been used for thousands of years, not only as a distinctive and delicious flavoring, but also for a variety of medicinal purposes. A look at WebMD suggests a long list of conditions that garlic (in its supplement form) may be effective in treating, it includes everything from high blood pressure to jock itch.
Garlic is good for you, and it is also ubiquitous. Depending on where you fall on the garlic fan spectrum this can be a good or bad thing. If you have have been on a FODMAP elimination diet and found that you are sensitive to garlic, it is time to get educated on the facts of what you can avoid, and what you can eat worry-free.
If you found that you are sensitive to garlic on a FODMAP elimination diet, you should avoid eating:
garlic you can see, cooked or raw
foods with ingredient lists including garlic
broths that contain garlic, even if the broth is clear
You will want to check by calling the manufacturer about foods that have natural flavoring listed as an ingredient if you suspect garlic may be included.
Things you can have even if you are sensitive to garlic:
garlic infused oil
recipes using garlic infused oil
broth made without garlic
The big question on the table is why can you eat garlic-infused oil, but not garlic, garlic powder, garlic paste, etc.? The FODMAP component of the garlic is water soluble, not fat-soluble. The means that when you put the garlic in a fat (like oil), the FODMAP part does not go into the fat. However, since it is water-soluble if you are making a stock or soup that is water based then the FODMAP part does leach out into the water because it is water-soluble.
Spice up your routine by purchasing or making your own garlic infused oil
Garlic Infused Oil - Recipe
Combine 3 garlic cloves and 4 tablespoons of olive oil in a small frying pan over medium-low heat. Let the flavors of the garlic infuse into the oil over a period of 3-4 minutes until fragrant, trying not to let the garlic burn. Let cool, remove the garlic from the oil and use in recipe. Do not store the home-infused garlic for later use. If you want garlic oil on hand for recipes, you can purchase garlic-infused oil at a grocery store.