Garlic and onion flavour without the fructans — because those FODMAPs are water-soluble, not oil-soluble. Make small batches, store them cold, and use them everywhere.
Onion and garlic fructans are water-soluble but not fat-soluble, so an oil infused with them carries the aroma without most of the FODMAP load. That's why infused oil works where 'add it then fish it out of the soup' does not. Homemade infused oils are a flavour tool, not a shelf-stable pantry product — treat their storage conservatively (see the safety note).
⚠ Food safety
Homemade garlic, onion and herb oils are a useful flavour tool, but they are not the same as supermarket shelf-stable infused oils. Commercial products can be made with acidified ingredients, dried ingredients, extracts, preservatives, and tested processing controls. At home, make smaller batches, strain out solids, refrigerate promptly, use within about a week, and freeze-store any extra in small portions. The oil may not freeze solid — it may just become thick or cloudy — and that is okay.
Refrigerate promptly and use within about 7 days as a conservative default. Freeze-store extra in small containers. The oil may not freeze hard — it can become thick, cloudy or semi-solid depending on the oil — and that's fine; the freezer is just safer cold storage.
Default oil: Rice bran oil
Use for: Pasta, Chicken, Potatoes, Rice bowls, Mild mince
Storage: Homemade — not shelf-stable. Refrigerate promptly and use within about 7 days; freeze extra in small portions (it may go thick or cloudy rather than solid).
Default oil: Rice bran oil
Use for: Bolognese, Nacho-style mince, Gravy, Soups, Casseroles, Rice dishes
Storage: Homemade — not shelf-stable. Refrigerate promptly and use within about 7 days; freeze extra in small portions (it may go thick or cloudy rather than solid).
Default oil: Rice bran oil
Use for: General savoury cooking, Mince, Roast potatoes, Chicken, Sauces
Storage: Homemade — not shelf-stable. Refrigerate promptly and use within about 7 days; freeze extra in small portions (it may go thick or cloudy rather than solid).
Default oil: Rice bran oil
Use for: Roast chicken, Lamb, Potatoes, Pumpkin, Gravy
Storage: Homemade — not shelf-stable. Refrigerate promptly and use within about 7 days; freeze extra in small portions (it may go thick or cloudy rather than solid).
Default oil: Rice bran oil
Use for: Stir-fries, Rice noodles, Chicken soup, Mild Asian-style bowls
Storage: Homemade — not shelf-stable. Refrigerate promptly and use within about 7 days; freeze extra in small portions (it may go thick or cloudy rather than solid).
Default oil: Rice bran oil
Use for: Mild tacos, Nachos, Rice bowls, Mince, Pumpkin soup
Storage: Homemade — not shelf-stable. Refrigerate promptly and use within about 7 days; freeze extra in small portions (it may go thick or cloudy rather than solid).
Default oil: Rice bran oil
Use for: Fish, Chicken, Rice, Finishing drizzle
Storage: Homemade — not shelf-stable. Refrigerate promptly and use within about 7 days; freeze extra in small portions (it may go thick or cloudy rather than solid).
Default oil: Rice bran oil
Use for: Only for people who know they tolerate chilli
Storage: Homemade — not shelf-stable. Refrigerate promptly and use within about 7 days; freeze extra in small portions (it may go thick or cloudy rather than solid).
Chilli oil is NOT a low-risk equivalent of garlic oil. Capsaicin is an irritant/stimulant and can carry through into the oil. Treat as amber: suitable only if you know you tolerate chilli. Same homemade storage rules apply — refrigerate, use within about a week, freeze extra.
Lower-risk, gentler and often better tolerated — not a guarantee. Individual tolerance varies; keep working with your own clinical team.