FODMAP checker

Olive Oil

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Low FODMAP — Safe

Olive oil is completely low FODMAP at all amounts. All pure cooking oils contain zero carbohydrates and therefore zero FODMAPs. Use freely.

Why is olive oil low FODMAP?

The FODMAP diet targets fermentable carbohydrates. Oils — including olive oil, coconut oil, vegetable oil, and butter — are pure fat and contain no carbohydrates whatsoever. They are safe at any amount from a FODMAP perspective.

Garlic-infused olive oil deserves a special mention: it's low FODMAP because fructans (garlic's FODMAP) are not oil-soluble. Infusing garlic in oil transfers the flavour molecules but leaves the fructans behind in the garlic solids. This is why garlic-infused oil is the standard substitute for garlic in low-FODMAP cooking.

Tips & alternatives

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Make garlic-infused oil at home
Gently heat 3–4 whole garlic cloves in 250ml olive oil for 5–8 minutes over low heat. Remove the garlic completely. The oil is now low FODMAP. Store in the fridge for up to 1 week.
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All oils are safe
Coconut oil, rapeseed/canola oil, vegetable oil, sunflower oil, sesame oil — all are low FODMAP. Choose based on flavour preference and cooking temperature.

Frequently asked questions

Is garlic oil from a jar low FODMAP?

Only if it's infused oil with the garlic removed. Some products contain small garlic pieces — these would transfer FODMAP. Look for certified low-FODMAP garlic-infused oil, or make your own.