In this blog post, I’ve put together 15 low FODMAP salad dressing recipe ideas that are both safe on the low FODMAP diet and tasty. These recipes will help you enjoy your low FODMAP salads without the worry of triggering IBS symptoms, making it easier to stick to your low FODMAP diet while still enjoying a variety of flavours and foods. So, whether you’re looking for a creamy dressing, a tangy vinaigrette, or a zesty citrus option, I’ve got you covered with these IBS friendly recipes.
Understanding FODMAPs and the Low FODMAP Diet
Living with Irritable Bowel Syndrome (IBS) can be very challenging, especially when it comes to managing your diet. IBS is a common gastrointestinal disorder that affects the large intestine, causing symptoms like cramping, abdominal pain, bloating, gas and diarrhoea and/or constipation. One of the primary challenges for individuals with IBS is identifying and avoiding foods that trigger these symptoms.
A low FODMAP diet, which involves limiting foods high in these fermentable carbohydrates, has been shown to help manage IBS symptoms effectively. By reducing the intake of high-FODMAP foods, individuals can often find relief from the uncomfortable and disruptive symptoms of IBS. However, following a low FODMAP diet can be challenging, especially when it comes to finding tasty and safe options for everyday foods, such as salad dressings.
FODMAPs, which stands for Fermentable Oligo-, Di-, Mono-saccharides And Polyols, are a group of short-chain carbohydrates and sugar alcohols found in various foods. These compounds can be poorly absorbed in the small intestine and subsequently fermented by gut bacteria, leading to the production of gas and other digestive discomforts. For many people with IBS, consuming high-FODMAP foods can trigger their symptoms.
Low FODMAP Dressings for Salads
Salad dressings can often be a hidden source of high FODMAP ingredients, such as garlic, onions and certain sweeteners. For those following a low FODMAP diet, it’s important to have access to salad dressings that not only adhere to the restrictions but also taste delicious. A good low FODMAP salad dressing can transform even a simple low FODMAP salad into a flavourful and satisfying meal without triggering IBS symptoms.
High FODMAP Salad Dressing Ingredients to Avoid
When following a low FODMAP diet, it’s important to avoid certain high FODMAP ingredients commonly found in salad dressings. These ingredients can trigger IBS symptoms, causing digestive discomfort if you know you’re sensitive to FODMAPs or you’re following a low FODMAP diet. Key high FODMAP ingredients to avoid include:
- Garlic: A potent source of fructans, which can trigger symptoms.
- Onion: Another significant source of fructans.
- Honey: Contains high levels of fructose.
- Fructose: A common ingredient in many commercial dressings, look out for fructose-like ingredients e.g. high fructose corn syrup and fructose syrup, as well as fruit juice concentrates.
- Certain Sweeteners: Such as agave syrup and sorbitol.
Swaps for Low FODMAP Dressings
Fortunately, there are plenty of low FODMAP substitutes and alternatives that can be used to create delicious and safe low FODMAP salad dressings.
Swaps for low FODMAP dressing ingredients:
- Swap garlic for garlic-Infused oil: Provides garlic flavour without the fructans.
- Swap onions for spring onion (green onion) tops or chives: Offer a mild onion flavour without the FODMAP content, the green parts of spring onions are low FODMAP.
- Swap honey or agave nectar for maple syrup: A low FODMAP alternative for adding sweetness to your low FODMAP dressing.
Flavour additions to make your low FODMAP dressings even tastier:
- Lemon Juice: Adds tanginess and freshness.
- Fresh Herbs: Basil, parsley, rosemary, thyme, tarragon, sage and dill can enhance flavour without FODMAPs.
Homemade Low FODMAP Salad Dressing Recipes
Creating your own low FODMAP salad dressing ensures you control the ingredients and avoid any hidden high FODMAP ingredients. Here are my top 15 low FODMAP salad dressing recipes, from a basic vinaigrette up to more complex flavoursome but still low FODMAP dressing for your favourite low FODMAP salads.
| Classic Vinaigrette | Ingredients (Serves 2) 3 tbsp Olive oil 1 tbsp white balsamic vinegar Salt and pepper to taste This classic vinaigrette is a simple yet versatile dressing that can elevate any salad. |
| Classic Vinaigrette with Dijon Mustard | Ingredients (Serves 2) 3 tbsp Olive oil 1 tbsp white wine/balsamic/red wine/apple cider vinegar 1 tsp Dijon mustard Salt and pepper to taste Add herbs to taste Adding Dijon mustard to a vinaigrette enhances its flavor and helps emulsify the dressing, giving it a smoother texture. The amount of Dijon mustard to add can vary based on your taste preference, but a general guideline is to add about 1 teaspoon to 1 tablespoon of Dijon mustard for every 1/4 cup of vinaigrette. |
| Citrus Vinaigrette | Ingredients (Serves 2) 3 tbsp extra virgin olive oil 1 tbsp lemon juice This simple and refreshing vinaigrette is perfect for salads, grilled vegetables, or as a light marinade for vegetables and protein foods. I use it on this Moroccan Spiced Quinoa Salad. |
| Tangy Lemon Dijon Dressing | Ingredients (Serves 2) 2 tbsp garlic infused olive oil 1 tbsp fresh lemon juice ½ tbsp Dijon mustard ½ tsp maple syrup This Tangy Lemon Dijon Dressing is zesty and flavourful, making it a great addition to various dishes. I love it on a mix of chickpeas, edamame beans and millet with some pickled vegetables. |
| Orange Herb Dressing | Ingredients (Serves 2) 3 tbsp fresh orange juice 1 tbsp olive oil Fresh herbs (e.g. parsley, basil) Salt and pepper to taste This simple and refreshing low FODMAP salad dressing combines the bright flavors of fresh orange juice and olive oil with aromatic herbs. |
| Creamy Herb Dressing | Ingredients (Serves 8) ½ cup (8 tbsp) coconut yogurt or lactose-free yoghurt 2 tbsp mayonnaise (vegan if you prefer) 1 tbsp lemon juice 1 tbsp garlic infused oil 1 tsp Dijon mustard 2 tbsp fresh chives 2 tbsp fresh parley 1 tbsp fresh dill Salt and pepper to taste Use a blender or whisk to mix this well and thin with 1-2 tbsp water as necessary. This creamy herb dressing is versatile and refreshing, making it an excellent addition to a variety of dishes and as a dip for vegetables or spread on sandwiches. |
| Creamy Avocado Dressing | Ingredients (Serves 12) 1 ripe avocado ½ cup (8 tbsp) coconut yoghurt or lactose-free yogurt 2 tbsp lime juice 2 tbsp olive oil ¼ cup fresh coriander Salt and pepper to taste Blend ingredients until smooth and creamy, add water one tbsp at a time until desired consistency is reached; less if you want to use it as a dip or spread. This creamy dressing is delicious and provides a fresh and creamy addition to your meals. Use no more than 1/4 of this recipe to keep it in the low FODMAP serve size for avocado (60 g, or about 1/4 of an avocado). |
| Maple Dijon Vinaigrette | Ingredients (Serves 3-4) 4 tbsp (¼ cup) olive oil 2 tbsp apple cider vinegar 1 tsp maple syrup 1 tbsp Dijon mustard Salt and pepper to taste This Maple Dijon Vinaigrette combines the sweetness of maple syrup with the tanginess of Dijon mustard and apple cider vinegar, creating a well-balanced and flavorful dressing. Great in salads, as a marinade or with grain bowls. |
| Ginger Sesame Dressing | Ingredients (Serves 3) 1 tbsp Fresh ginger, finely grated 2 tbsp sesame oil 2 tbsp rice vinegar 1 tbsp soy sauce 1 tsp maple syrup This Asian style Ginger Sesame Dressing is perfect for adding a tangy, savory and slightly sweet flavour to a variety of dishes. |
| Asian Inspired Tamari Sesame Dressing | Ingredients (Serves 3) 2 tbsp tamari 2 tbsp rice vinegar 1 tbsp sesame oil 1 tbsp maple syrup This dressing offers a balanced blend of salty, tangy and sweet flavours, perfect for enhancing a variety of dishes including salads, stir-fries and grain bowls and for use as a marinade for protein foods. |
| Tahini-Lime Sesame Dressing | Ingredients (Serves 6) 2 tbsp tahini 2 tbsp extra virgin olive oil Fresh lime juice (juice of one lime) 1 tbsp tamari or soy sauce 2 tsp sesame oil 1 ½ tbsp maple syrup 3 tbsp water Combine the ingredients in a jar and shake. Add water 1 tbsp at a time to thin as necessary. I recommend this over charred kale or roasted vegetable sides with a sprinkle of toasted sesame and pumpkin seeds. |
| Maple Tamari Vinaigrette | Ingredients (Serves 2) 1 ½ tsp maple syrup 1 ½ tsp lime juice 1 tbsp avocado oil ½ tbsp tamari This light and flavourful vinaigrette is perfect for drizzling over salads, steamed vegetables or as a marinade for proteins. |
| Lemon Pesto Dressing | Ingredients (Serves 8) 1 bunch (about 1 cup) fresh basil leaves 4 tbsp garlic-infused olive oil 4 tbsp pine nuts or walnuts 4 tbsp grated parmesan cheese or 2 tbsp nutritional yeast 2 tablespoons lemon juice Salt and pepper to taste Blend well and add water 1 tbsp at a time to thin to your desired consistency. This low FODMAP pesto is a delicious and versatile, providing the rich flavors of traditional pesto without the high FODMAP ingredients. Enjoy it in a variety of dishes including drizzled over mixed greens or spinach or use as a marinade or topping for roasted or steamed vegetables. It is also great as a sandwich spread, on pasta salad and as a dip for vegetable sticks. |
| Creamy Tahini Lime Dressing | Ingredients (Serves 2-3) 2 tbsp tahini 2 tbsp lime juice 1 tbsp oil 10 g fresh coriander (roughly chopped) ¼ tsp salt Water This creamy tahini lime dressing is versatile and adds a fresh, zesty and creamy flavor to a variety of dishes, making it a great addition to your recipe collection. |
| Coriander Lime Jalapeno Dressing | Ingredients (Serves 4-5) 1 cup of coriander (chopped) 1/3 cup olive oil 3 tbsp fresh limie juice 1 tbsp maple syrup Deseeded jalapeno pepper ½ tsp salt and pepper to taste This dressing offers a bright, zesty and slightly spicy flavor profile. I love to drizzle it over a mix of millet, black beans and scrambled tofu, served with mixed greens or microgreens. |
You can find some more great recipes for low FODMAP dressings and salads at these websites:
Low FODMAP Dressings: Not Just For Salads!
It’s not only salads that will benefit from these tasty dressings. Many of the above recipes can be used to add flavour to other low FODMAP meals. Have a look at the suggestions below. If you’re like me, once you’ve got your favourite low FODMAP dressing, you’ll use it in everything as your go-to for making your meals delicious.
Other ways to enjoy low FODMAP dressings:
- Marinade: Use as a marinade for the protein part of your meal before grilling, frying or baking. Great for tofu and tempeh.
- Topping for tacos, burritos and fajitas: Add a flavourful kick to your favourite Mexican meal.
- Sauce for grain bowls: Drizzle over rice or quinoa bowls for added flavour.
- Vegetable dip: Use the dressings as a dip for fresh veggies like carrot, peppers and cucumber sticks. Just add less water.
- Spread for sandwiches and wraps: Spread dressings on sandwiches or wraps for an extra burst of flavour. For low FODMAP bread advice see my other blog post.
- Grilled vegetables: Toss with grilled vegetables for an exciting flavour addition.
Adjusting Flavours to Personal Preference
When making your own low FODMAP salad dressing, you can easily adjust the flavours to suit your taste. Here are some tips to customise your vinaigrettes and dressing:
- Sweetness: If you prefer a sweeter dressing, add a touch more maple syrup a natural low FODMAP sweetener.
- Tanginess: For more tang, increase the amount of lemon juice or add a splash of vinegar, such as rice wine vinegar or apple cider vinegar.
- Creaminess: To make your dressing creamier, you can incorporate some avocado (up to 60 g per serve), low FODMAP (vegan) mayonnaise or a bit of lactose-free or coconut yogurt.
- Spice: Add a pinch of FODMAP safe spices like paprika, cumin, or a small amount of mustard for an extra kick.
- Nutritional yeast: This can add a cheesy, umami flavour and is a great substitute for parmesan cheese if you follow a plant-based diet or if you want to reduce your cheese intake.
By following these tips, you can create delicious and safe low FODMAP salad dressings tailored to your preferences, ensuring your low FODMAP salads are both enjoyable and suitable for your diet.
Storage Tips and Shelf-Life of Homemade Low FODMAP Dressings
Proper storage of your homemade low FODMAP salad dressing is key to maintaining its freshness and flavour. Here are some tips:
- Refrigeration: Store your dressing in an airtight container in the refrigerator. Glass jars with tight-fitting lids and tupperware work well.
- Shake before use: Homemade dressings can separate, so give them a good shake before each use to recombine the ingredients.
- Shelf-life: Generally, homemade dressings will last for about 1 week in the refrigerator. Dressings made with fresh herbs may have a shorter shelf life, so consume them within 3-4 days for the best flavour.
- Label and date: Mark the date on the container so you know when you made it and can ensure it’s consumed within a safe time frame.
- Avoid contamination: Use clean utensils to dip into the dressing to prevent contamination and extend its shelf life.
Shop-Bought Low FODMAP Salad Dressing Options
The following salad dressings are certified as low FODMAP by Monash:
Fody (currently found here)
- FODY Garden Herb Dressing
- FODY Balsamic Vinaigrette Salad Dressing
- FODY Maple Dijon Dressing
- FODY Vegan Caesar Dressing
- Bay’s Kitchen Classic French Dressing
Other non-certified low FODMAP dressings available in the UK:
- Mary Berry’s Classic Salad Dressing
- Mary Berry’s Light Salad Dressing
- Raw Health Apple Cider Vinegar Infusion Turmeric & Ginger
- NOJO Yuzu Ponzu Dressing Gluten Free
- NOJO Tahini Dressing Gluten Free
- Marks & Spencer Pomegranate Dressing
- Marks & Spencer Classic French Dressing / Reduced Fat
- Olive Branch Greek Salad Dressing
- Lucy’s Dressings Original French Dressing (contains egg)
- Lucy’s Light & Tangy French Dressing (contains egg)
- Tracklements Italian Herb Dressing
Tips for Reading Labels and Choosing Low FODMAP Dressings from Shops and Online
Choosing low FODMAP dressings can be tricky, but with these tips, you can make informed decisions:
- Check for common high FODMAP ingredients: Always read the label and check for for garlic, onion, honey, fructose, dairy products and certain sweeteners, which are all high in FODMAPs.
- Look for “Low FODMAP” certification: Some brands specifically label their products as low FODMAP, making it easier to identify safe options. See the above examples.
- Review serving sizes: Even low FODMAP ingredients can become high FODMAP if consumed in large quantities. Ensure the serving size is appropriate. Check using the Monash app.
- Ingredient order: Ingredients are listed in order of quantity. If a high FODMAP ingredient is towards the end of the list, it might be in a small enough amount to be tolerated.
- Avoid additives: Some additives and preservatives can cause IBS issues; opt for dressings with natural ingredients when possible.
Low FODMAP Dressings in Restaurants
When dining out, it can be challenging to ensure that your meal, including salad dressings, is low FODMAP. Here are some tips for requesting low FODMAP dressings:
- Ask for the ingredient list: Politely ask the server if they can provide a list of ingredients for the salad dressings. Explain that you have dietary restrictions and need to avoid certain ingredients like garlic and onion.
- Opt for simple dressings: Request simple dressings like olive oil and vinegar, which are more likely to be low FODMAP. You can add salt, pepper and lemon juice for extra flavour.
- Customise your order: If possible, ask if the chef can prepare a special dressing for you using low FODMAP ingredients such as garlic-infused oil, lemon juice and fresh herbs.
- Bring your own: Some restaurants may allow you to bring your own low FODMAP salad dressing. Check with the restaurant in advance if this is an option.
Conclusion
Living with IBS and managing a low FODMAP diet can be challenging, especially when it comes to finding tasty and safe salad dressings. By understanding the principles of a low FODMAP diet and making informed choices, you can enjoy a variety of delicious dressings without triggering your symptoms. Whether you prefer to make your own dressings at home or seek out suitable shop-bought options, there are plenty of ways to add flavour to your meals while keeping to your dietary needs.
The 15 low FODMAP salad dressing recipes provided in this blog offer a range of flavours and options, ensuring that you can find something to suit your taste preferences. From classic vinaigrettes to creamy herb dressings, these recipes are designed to enhance your salads and other dishes without causing digestive discomfort. Remember, customising your dressings to your liking and being mindful of ingredient labels are key steps in maintaining a successful low FODMAP diet.
With the right tools and knowledge, you can follow the low FODMAP diet with confidence and enjoy a diverse and flavourful diet that supports your health and well-being. Whether dining at home or eating out, these tips and recipes will help you make informed choices and enjoy your meals without worry. Here’s to delicious and IBS-friendly eating!
Thank you for reading! Please share your own recipes and tips and let me know your favourite from this blog.
