March 4, 2024 / Low FODMAP
From store bought brands to low fodmap friendly recipes
Store bought salad dressing is always one of those items that my clients are shocked to find out is typically high fodmap. While most vinegars and oils are fine, they often contain high FODMAP ingredients like garlic and onion.
Luckily, there are quite a few solutions out there for low FODMAP salad dressings. Your first option is making your own and it is SO. EASY. Your second option, become a Low FODMAP ingredient reading sleuth (or use an app like Spoonful). And finally, your third option: look for Low FODMAP friendly brands!
Let’s dive in.
Table of Contents
There are a few ingredients that are commonly found in salad dressings that are considered moderate or high FODMAP, depending on their portion size. The most common are:
- Garlic: this is high in fructans and there is no low fodmap serving size.
- Onion: this is also high in fructans and there is no low fodmap serving size
- High fructose corn syrup
- Honey:this is considered low FODMAP at 1tsp and high at 1 Tbsp. It contains the FODMAP, fructose.
- Agave: this is considered low FODMAP at 1tsp and high at 1 Tbsp. It contains the FODMAP, fructose.
- Dairy (i.e. buttermilk): this will be portion size dependent on the amount of lactose in the recipe/product. For example, buttermilk is low lactose at 1 Tbsp.
- Balsamic vinegar: this has a moderate amount of fructose at 2 Tbsp. As long as your recipe has less than that (per serving), you’re good to go.
Like I said, it is incredibly easy to make your own salad dressing and it’s very quick.
My basic recipe is also shared below, but I’m highlighting Low FODMAP ingredients from each category so you can mix and match to make your own!
- Vinegars: red wine, malt, rice wine, apple cider all Monash tested; Balsamic at 1 tbsp
- Oils: olive, avocado, garlic infused, sesame, canola
- Mustard: Dijon, whole grain mustard
- Citrus: lemon, orange, lime
- Sweetener: maple syrup, 1tsp honey (per serving), 1tsp agave (per serving)
FODY Foods is the only entire brand that carries Low FODMAP salad dressings (as of 2024), but you can find other low FODMAP salad dressings out there. I highlighted a few options below!
- FODY Foods: an entire line of salad dressings and marinades
- Hidden Valley Coleslaw Salad dressing
- Marzetti Simply Dressed Feta Greek
- Wishbone Balsamic Vinaigrette (up to 2Tbsp)
- Basic recipe:
- 2-3 Tbsp acid (vinegar or citrus)
- ¼-⅓ cup oil
- 1 Tbsp sweetener
- 1 Tbsp mustard
- ¼ tsp dried herbs,
- Salt and pepper, to taste
- Apple Cider Vinaigrette by Liz McMahon Nutrition
- Balsamic by Liz McMahon Nutrition
- Low FODMAP Italian by Rachel Pauls Food
- Low FODMAP Ranch by FODMAP Everyday
A note on modifying recipes: this is SO easy to do as well! If you already have a favorite salad dressing recipe, you may just need to tweak a few items. Substitute garlic or onion for garlic or shallot infused olive oil; substitute honey for maple syrup; look for lactose-free dairy instead of regular dairy.
Looking for help navigating your Low FODMAP diet? Let’s work together! Send me a message with a short history and I’ll be back in touch shortly.
