It's easy to get the flavor of garlic into your favorite dishes without eating a load of FODMAPs. Prepare this easy recipe for garlic oil, then use it as a cooking or seasoning oil in any FODMAPs-friendly recipe that would benefit from a shot of that incomparable garlic flavor:
1/2 cup olive oil
3 large cloves of garlic, wash, peeled and slightly crushed
Pour olive oil into a small, heavy saucepan. Add the slightly crushed garlic. Heat oil until small bubbles rise vigorously from the garlic. Remove from heat. Garlic will continue to cool. Allow the garlic and oil to cool for a few minutes, then pour them into a freshly washed glass jar with a lid. Store in the refrigerator for up to a week. Remove the garlic before using the oil. Olive oil will sometimes get a little cloudy or solidify when it is refrigerated, but it will quickly melt back to its familiar form when you remove a spoonful. Use this as a cooking or flavoring oil to modify any recipe in your collection that calls for garlic.
Note: To make sure your garlic oil is safe to eat, do not store it on the counter at room temperature, and do not eat it it if it has been in the fridge for a month! Garlic oil can go bad like any other fresh food.
Why not just used garlic powder, dried or dehydrated garlic? Although a small pinch of these certainly would not have as much fructans as would eating a few cloves of fresh or roasted garlic, they still have some. Garlic-infused oil is the better option.