In the reintroduction phase, we evaluate our tolerance to garlic, onion, and other high FODMAP foods.Once we have completed the reintroduction phase, garlic and onion can be included back into our diet as tolerated.Arguably the most common low FODMAP garlic and onion substitute, garlic-infused oil (and other infused oils) are an easy and versatile way to add a hint of FODMAP-friendly garlic (or onion) flavor.This fact means that FODMAPs will dissolve in water (and other water-based liquids like broth), but not in oil.With that said, my nutrition philosophy as a FODMAP-trained registered dietitian is to avoid overly restricting foods (and adding undue stress) unless necessary.There will always be exceptions, but in my practice, I generally invite my clients to start with what they can find first.If symptoms persist, we will reassess and maybe consider a certified low FODMAP product.There is a small, but severe risk of botulism poisoning from incorrectly stored, homemade infused oils.The Food and Drug Administration (FDA) requires manufacturers of commercially infused oil to follow strict food safety procedures and acidify their products to prevent botulism and other serious foodborne illnesses.Due to the ideal environment created for Clostridium botulinum growth, it is unsafe to store homemade garlic-infused oil at room temperature unless it has been acidified using this procedure.Commercially-made garlic-infused oils can be purchased online, as well as in a growing number of US grocery stores.It will not be an exact replacement or direct substitution, but garlic-infused oil can be a great way to add garlicky flavor to low FODMAP dishes.As the flavor and intensity of infused oil can vary, and there is an infinite number of recipes out there, this method will not always work.Slice or chop and add as a fresh and flavorful garnish to all kinds of savory dishes.During the summer months, you may also find them at farmer’s markets, or try your hand at growing them if you enjoy gardening.To store, roll unwashed green onion tops in dry paper towels.Place the wrapped green onion tops in a sealable plastic bag or glass pyrex container and seal.Replace the water every 2-3 days (when it starts to get cloudy) and watch your onions re-grow.Finely mince chives and use them to garnish eggs, potatoes, soups, mayonnaise-based dressings, and more.Find fresh chives in the produce section of most grocery stores.To store, roll unwashed chives in a dry paper towel.Place the wrapped chives in a plastic bag or glass container and seal.Many larger grocery stores carry leeks in their produce department.For low FODMAP purposes, select leeks with larger portions of green leaves.When ready to use, slice off the white bulb at the point where the dark green leaves start to fade.Discard the white bulb, gift to someone who isn’t low FODMAPing, or use it to regrow leek leaves.Asafoetida powder, also known as hing, is a dried resin that has been used for centuries in India for cooking and traditional medicine.When used in cooking, asafoetida adds a subtle onion and garlic flavor without FODMAPs.Asafoetida is naturally gluten-free; however, some products contain wheat flour and are not suitable for those requiring a gluten-free diet.The smell and taste of asafoetida mellow when sautéed in a cooking fat like butter, ghee, or coconut oil.To use asafoetida, start with a tiny pinch and add it to 1-2 tablespoons of hot oil.Use this oil immediately to continue cooking veggies or protein foods, or add it to curries, soups, and more.Due to the raw nature of the garlic scape powder, it is recommended to cook into dishes before enjoying it.Currently, Gourmend Garlic Scape Powder is only available in the United States from their website
