FODMAP friendly Salad Dressings

Commercial salad dressing and marinades often contain FODMAP no-no’s such as garlic and onion.  Here’s a few safe dressings you can whip up that taste great too!

Here’s the pdf version of the handout below for printing–> DRESSINGS

Click here for another favorite dressing: Sweet and Tangy Salad Dressing

 

32 replies on “FODMAP friendly Salad Dressings

  • Jolante

    Hi there! I have recently been asked to follow the low fodmaps lifestyle and so far it works fantastic as long as I stick to it strictly. I wanted to get more salad dressing recipes that are low fodmaps but I could not open the pdf on her. COuld you send it to my email. I would really appreciate it. Thank you for all your great tips and advice!

    Reply
  • Ginger Hoffman, RD, LDN

    Hi Kate-
    I have a client who loves spicy foods and uses a sauce called Sriracha(chili peppers, vinegar, garlic, sugar, salt). I’m guessing this is not FODMAP-friendly due to the peppers and garlic. Do you have any spice suggestions? These dressing recipes look fantastic as a start…
    Thank you

    Reply
    • katescarlata

      Yes, sriracha would be out for now. She could try it later to assess her tolerance. I like mustard, tamari, tahini, basil, ginger, garlic infused oil (don’t consume garlic–just infuse into oil over heat–and remove), lemon, chives, scallions for a few ideas.

      Reply
      • katescarlata

        You can infuse garlic into oil. The fructans are water-soluble so they will not leach into the oil. (oil and water don’t mix!) Infuse the garlic flavor in the oil –then remove the garlic flesh. You wouldn’t add garlic to tomatoes, for instance, as some of the fructans would leach into the tomatoes (a water based food). Make sense?

  • Holly

    Hi,

    THe site is great! I would love to try the salad dressings but was also unable to open the pdf. Would you please email it to me? Thanks!!!!

    Reply
  • hollie wade

    ditto on salad dressings recipes not showing up. Could you pls send them to me. I have IBS and CFS. CFS dr has suggested FODMAP diet to help manage CFS. I tried it for IBS, no luck for me on improvements but am going to give it another shot. I ordered yr book IBS for dummies and Patsy Carlos’ book IBS-Free at last. Called a couple of nutritionist in this area – Lillington, NC (near Raleigh) no luck on knowledge of FODMAPS. But I am going to give it a try again. I have always had a hard time with raw fruits and veggies. Seems lettuce kills me with IBS pain. But i will try again, modifying it with cooked veggies and i guess no fruit. Oranges/grapefruit have always given me a fit (IBS Pain). I will hopefully stabilize with the cooked veggie/no fruit and then maybe add them one at the time. Wish me luck. If you ever have a professional from NC attend one of your seminars, pls let me know.

    Reply
  • Dvora Citron

    Is it OK to use balsamic vinegar in salad dressings? I also use it with olive oil to brush on roasted vegetables. I noticed the balsamic vinegar I used today had concentrated grape must and caramel (for coloring) listed as ingredients. I only used a small amount but I’m on the elimination diet…(or so I thought).

    Reply
  • Joyce Coleman

    I just started the fodmap diet 4 days ago and already feel much better. I was glad to find your salad dressing recipes. I thought soy should be avoided so I am wondering about the safety of tamari. I also thought juices were not safe so could orange juice cause issues? I have a lot to learn!

    Reply
    • katescarlata

      Hi Joyce, Soy in the way of tamari or soy sauce is considered low FODMAP and safe. It is the fibers in soy (think soy flour, edamame) that are the issue and they are not present in sufficient quantity in soy sauce to pose a problem. Fruit juice in general is a concentrated form of fructose- and in GENERAL is not recommended but small amounts of fresh squeezed in a salad dressing or marinade of acceptable juice (fresh orange, lemon or lime) and even small amounts of 100% cranberry juice up to 1 cup is allowed on the diet)

      Reply
  • Jodi

    I just wanted to tell you that I am addicted to the “Sweet & Tangy” salad dressing. I double the recipe, however I substitute 1/4 cup coconut oil and only 1/8 cup olive oil, thus reducing the fats by 25%. It is amazing! Thank you. ☺

    Reply
    • katescarlata

      Hi Cheri–check out my Pinterest board for brandname product suggestions: https://www.pinterest.com/katescarlta/
      I can’t promise they are all low FODMAP certified–as the products listed have not been analyzed for FODMAPs–but they appear low FODMAP to me based on ingredients listed. Of course, check product ingredients–as manufacturers do change ingredients from time to time.

      Reply
  • Maureen

    I have a severe case of SIBO. Antibodics do not help. My intestines are producing high levels of methane gas. I cannot eat garlic or anything remotely spicy. If I do, I go into a tiredness that leads to severe nausea and even vomiting. The doctor gave me the Fod Mat diet and said that is all he can do for me. I am just starting out, any suggestions?
    Thank you.

    Reply
    • katescarlata

      Hi Maureen, I work with many individuals that have been diagnosed with SIBO. I recommend you work with a dietitian if you can. Meal spacing can be quite helpful as well as the low FODMAP diet. I can’t provide individual guidance on a blog setting but hope the diet provides some symptom relief for you.

      Reply
  • Sonia

    Are there any brands of dijon mustard that you recommend that are safe/low fodmap? All the ones I have seen say “spices” so I am not sure whether they have garlic or onion powder.

    Reply
    • katescarlata

      Sorry for the delay in my reply, Sonia. In the US, the term spices in mustards ( a product regulated by FDA in the US)—from my understanding–would not be onion and garlic. But if a food product was animal based (regulated by USDA)–spices or natural flavors could denote onion and garlic. Not sure about labeling laws outside the US though.

      Reply

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