Low FODMAP
Safe at the serving size listed.
Safe serving
Unrestricted
Why
The most important single product in low-FODMAP cooking. Fructans are water-soluble and do not migrate into oil, so infusing separates the flavour from the trigger almost perfectly. Buy it rather than making it — storing raw garlic in oil creates a low-oxygen environment that can support Clostridium botulinum, which is a genuine risk rather than a cautious footnote.
Recipes using garlic-infused oil
Tomato and Basil Pasta with Garlic-Infused Oil
Proof that pasta night survives the elimination phase. Twenty minutes, one pan of sauce, and nobody at the table can tell it is a restricted recipe.
- Elimination
- Reintroduction
- Maintenance
Baked Eggs with Spinach and Feta
Elimination breakfasts collapse into oats within a fortnight. This is the savoury one that holds up, and the oven does almost all of it.
- Elimination
- Reintroduction
- Maintenance
This entry is compiled from published Monash-aligned guidance rather than our own laboratory testing, and thresholds are revised as new data arrives. For the elimination phase the Monash app is the authority. See the full food list for how the categories fit together, orcheck another food.
Low-FODMAP Elimination Phase Starter Kit
A 14-page PDF: the full safe-foods list, a two-week meal plan, a printable symptom tracker and a shopping checklist you can take to the store.