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!
Click here for PDF: Homemade Low FODMAP Salad Dressing
a blog for your digestive peace of mind
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!
katescarlata
I send you the link..hope it works….if not, let me know!
Kate
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
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.
Monica
So you can infuse garlic into anything but just not ingest it directly? #newbie
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?
Kristi
How long are the dressings food for in the fridge?
katescarlata
I would use them up in 2-3 days.
K
Nina
Kate,
Your recipes are awesome! Thank you so much for all the amazing work you do 🙂
Nina
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!!!!
katescarlata
Sent Holly. 🙂
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.
katescarlata
The link is working on my end Holly. Perhaps try the link here: https://blog.katescarlata.com/wp-content/uploads/2012/01/DRESSINGS.pdf
Have you been screened for small intestinal bacterial overgrowth (SIBO)? Some individuals with IBS symptoms that are treated for SIBO find their CFS symptoms improve. A high FODMAP diet is associated with increasing symptoms of fatigue in individuals with IBS so perhaps a LOW FODMAP diet will be helpful for you.
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).
katescarlata
Balsamic vinegar is fine but the limit is 1 Tablespoon per sitting. So don’t go overboard.
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!
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)
Paula
I also cannot open the salad dressing recipes. Can you please e-mail it to me.
Thanks!
katescarlata
sent to you Paula!
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. ☺
katescarlata
Awesome! Thanks for sharing Jodi!
Pam
Could you please share the sweet and tangy salad dressing recipe? I looked around on your website and above at the salad dressing recipes, but don’t see it. Excuse me if I’m missing the obvious. I’m new to the fodmap way of eating, so trying to learn. I’m so glad I’ve run up on your site. Thanks so much for sharing your knowledge!
Mollie Lehman
What about seaweed salad? The regular type you would get from a Japanese restaurant!
katescarlata
Seaweed should be okay—though I have only seen data for Nori—but ask about other ingredients that might be in it.
Cheri Schekman
Are there ANY bottled salad dressings that are safe?
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.
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.
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.
Julie
I have recently started seeing a naturopath and she has started me on some supplements and a low fodmap diet. Her intent is to eventually have me eating a regular diet again.
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.
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.
Pam
Kate, disregard my question about the Sweet and Tangy salad dressing recipe. I just found it! 🙂
Mpumelelo
Is the steers greek salad dressing healthy for a person with IBS?
What can you use other than salt to put at least a flavour into an IBS diet?
Tony
Can you have any pumpkin on the fodmap diet
katescarlata
Yes, you can have 1/3 cup canned pumpkin.
Scot Lang
Can you send me a list of salad dressings that you found to be low fodmap please?
I am interested in a full guide too…
katescarlata
I don’t have a full guide of salad dressings–but recommend you check out FODY foods brand–they have quite a selection –or try your own, I have some recipes here: https://static1.squarespace.com/static/53ced146e4b0ffc87f7fe427/t/5c326e872b6a28cb402e97e8/1546808968772/lowFODMAPsalad_dressing_2019JAN.pdf