Below are some helpful recipes to show you what kinds of yummy foods you can still have whilst on the FODMAP diet. All the recipes adhere to the FODMAP friendly food list. To find more inspirational recipes I recommend The Low FODMAP Diet Cookbook by Sue Shephard, one of the developers of the diet. For more hints and tips for cooking with the low FODMAP diet see the FODMAP cooking hints and tips page.
Garlic Infused OilNote: be sure to cook garlic properly as uncooked garlic placed inside oil can cause a bacterium called Clostridium Botulinum to breed which can cause botulism poisoning. Recommended temperature is 94 degrees C / 200 F and do not store any left overs.
Using garlic cloves, saute the garlic with 1/2 cup olive oil in a pan for 20 minutes at medium to high temperature. Remove garlic pieces. The oil is infused with garlic and should be used immediately. Throw away any leftovers.
Onion Infused Oil
This is similar to the garlic infused recipe. Chop up an onion and saute it with olive oil in a pan for 20 minutes or browned. Discard onion pieces then use immediately and throw away any leftovers.