13 low FODMAP salad dressing recipes (+ shop bought options)

Have you been looking for a low FODMAP salad dressing? A good dressing takes your salad to another level, so you would not want to miss out!

In this article, we will list available store-bought certified and non-certified low FODMAP salad dressings and discuss FODMAP ingredients to watch out for.

We will also share tips on making your low FODMAP salad dressing and delicious 13 low FODMAP salad dressing recipes to try at home.

What is a salad dressing?

A salad dressing is a sauce commonly added to salads to give flavor. There are three basic types:

Vinaigrette: a mixture of oil and vinegar flavored with herbs and spices
Creamy dressings: with mayonnaise, yogurt, sour cream, or buttermilk
Cooked dressings: usually thickened by adding egg yolks and gently heating

Is salad dressing low FODMAP?

Many salad dressings can contain a large amount of FODMAPs. Common FODMAPs included are:

Dairy products (Read more on ‘Dairy and IBS – Is there a link? Answered by a dietitian’)
Garlic and garlic powder (Read more on ‘Garlic FODMAP content explained’)
High fructose corn syrup
Honey (Read more on ‘Honey – is it low FODMAP?’)
Onion and onion powder
Shallot

These are common ingredients. However, many low FODMAP-certified salad dressing brands are available online or at your local supermarket.

Shop-bought low FODMAP salad dressings

Certified low FODMAP brands have adapted classic salad dressings to make them FODMAP friendly. Here are some of our favorites:

FODY

SLIGHTLY DIFFERENT

Coriander and lime dressing

CASA DE SANTE

BAYS KITCHEN

Classic French Dressing

SMOKE N SANITY

Supper Club Ranch

Non-Certified Low FODMAP dressings to buy

You needn’t be limited to the above-certified brands. This is because other brands sell salad dressings that are still low FODMAP.

You just need to check for FODMAPs in the ingredient list.

Examples include:

Is Olive Garden Italian dressing low FODMAP?

Olive Garden is a well-known American chain restaurant specializing in Italian-American cuisine.

Olive Garden Italian dressing is not low FODMAP because it contains dehydrated garlic, which is high in FODMAPs. You should avoid it when following a low FODMAP diet.

Instead, you can ask for olive oil and vinegar to add to your salad at Olive Garden.

In this post, you can read more about Olive Garden’s low FODMAP options: low FODMAP restaurants: 36 suitable options.

There are also some beneficial tips for eating out on the low FODMAP diet, which you can read here.

Is Newman’s Own balsamic vinaigrette low FODMAP?

Unfortunately, Newman’s Own balsamic vinaigrette is not low FODMAP. It contains onion and garlic, making it high in FODMAPs.

However, you can make your low FODMAP salad dressing as below.

How to make low FODMAP salad dressing

It is straightforward to create your own low FODMAP salad dressing.

To get the same delicious taste, you can substitute the common FODMAP ingredients for suitable swaps such as:

Garlic → For garlic-infused olive oil
Onion → For spring onion tips or chives
Buttermilk → For lactose-free milk + lemon juice
Honey → For maple syrup

You can also create your low FODMAP salad dressing using this template. You can combine these four-ingredient steps for a balanced and flavourful salad dressing:

1. Acid brings brightness to the salad dressing:

Lemon
Lime
Orange *
Vinegar, e.g., Apple cider, Balsamic *, red wine, white wine

2. Sweetness balances out acidity, spice, and bitterness:

Low FODMAP fruit * (Read more on ‘Low FODMAP fruit guide (includes safe list and 10 recipes)’ here) – you can blend the fruit to create a smooth purée
Maple syrup * (Read more on ‘Is maple syrup low FODMAP’ here)
Sugar (Read more on ‘Sugar and IBS’ here)

3. Fat enhances the overall taste:

Garlic-infused oil (read more on ‘Garlic FODMAP content explained’ here)
Grapeseed oil
Olive oil
Sesame oil

4. Flavor enhancers liven up a salad dressing:

Dijon mustard *
Low FODMAP cheese *, e.g., Parmesan, Blue cheese, Mozzarella (read more on ‘Low FODMAP cheese and high FODMAP cheese guide’ here)
Low FODMAP herbs *, e.g., Thyme, Basil, Mint
Low FODMAP spices *, e.g., paprika, chili powder, ginger
Low FODMAP yogurt * (read more on ‘Can you buy low FODMAP yogurt?’ here)
Soy sauce (read more on ‘Is soy sauce low FODMAP? (+ ways to use on the low FODMAP diet’ here)

* Note: Please check the Monash University app for low FODMAP serving sizes.

13 Low FODMAP salad dressing recipes

Look no further if you need inspiration to make a low FODMAP salad dressing. You can prepare these in just a few minutes.

Here are some low FODMAP salad dressing recipes to get you started:

Summary

Finding a commercial low FODMAP salad dressing can be tricky. Fortunately, many certified and non-certified low FODMAP salad dressings are available.

And if you want to keep it homemade, we hope you find our handy ingredient swaps and 13 delicious low FODMAP salad dressing recipes useful!

Leeona Lam Registered Associate Nutritionist

Leeona is a UK registered associate nutritionist. She graduated from Leeds Beckett University in 2021 with a distinction degree in Master of Nutrition. Since then, she has joined The Food Treatment Clinic as an intern writer and has become more involved by managing the mailing list and social media accounts. Currently, she works in a GP practice as a health advisor, providing lifestyle advice to the general population.

During her dietetic placements, Leeona developed an interest in gut health, especially IBS and coeliac disease. She believes that all lifestyle habits can influence the gut and aims to help improve the knowledge in this area to the general public.

Last updated on June 8th, 2024 at 04:15 am

13 low FODMAP salad dressing recipes (+ store-bought options)

What is a salad dressing?

Is salad dressing low FODMAP?

Shop-bought low FODMAP salad dressings