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Gut-Friendly Garlic and Shallot Oil

This infused oil brings the flavor of alliums to dishes that are tolerable for people with Irritable Bowel Syndrome and others who are following a low-FODMAP diet. (The key to its success: Fructans, a class of carbohydrates that are problematic for such people and are present in alliums, are not fat-soluble.) Feel free to substitute other oils and use onions instead of shallots; you can even make an all-garlic or all-onion oil. You can also make it more or less strongly flavored by adjusting the quantity of allium. Use this to help form the aromatic base of sautes and other stove-top dishes, puree it into pesto or whisk into vinaigrettes. Make sure to strain out all the solids.

Active time: 10 mins; Total time: 2 hours 10 mins

Storage Notes: The oil can be refrigerated for up to 3 days, or frozen in ice cube trays and then transferred to zip-top bags and frozen for up to 1 month.

Servings: 8 16 32 48


Tested size: 16 servings; makes about 2 cups

  • 2 cups extra-virgin olive oil

  • 4 large garlic cloves, peeled and halved lengthwise

  • 2 shallots (3 to 4 ounces total), peeled and cut into 1/2-inch pieces


In a small saucepan over medium-low heat, heat the oil until it feels very warm to the touch, about 110 degrees. Add the garlic and shallots, then remove from the heat and let cool completely, about 2 hours.

Set a fine-mesh strainer over a clean jar and pour the oil through, making sure to catch all the garlic and shallot pieces. Compost the alliums, or give them to a friend who doesn’t need to avoid them.

Recipe Source

Adapted from recipes by Dédé Wilson at

Tested by Joe Yonan.

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2021-08-19 19:00:45

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