Bottled dressings are one of the easiest places for FODMAPs to hide. Garlic, onion and honey show up in most of them, often listed only as "spices" or "natural flavors." You can be careful with every vegetable in the bowl and still get caught out by a drizzle of ranch.
A homemade low FODMAP salad dressing takes a jar, a couple of minutes, and ingredients you probably already have. Below are six dressings that cover most salads, the ratios that make them work, and what to look for if you'd rather buy a bottle.
The Basic Formula
Most vinaigrettes follow the same pattern: mostly oil with a smaller splash of acid, plus salt and something to hold it together. Once you know that, you can mix by taste.
- Oil: olive oil, avocado oil, or a mix with a little sesame oil
- Acid: lemon juice, lime juice or a low FODMAP vinegar
- Binder: a little mustard or mayonnaise keeps the oil and acid from separating
- Seasoning: salt, black pepper, fresh herbs
Oils contain no FODMAPs at all, since FODMAPs are carbohydrates. Most of the risk in a dressing comes from the flavorings and sweeteners.
Six Simple Low FODMAP Dressings
- Lemon and olive oil. Olive oil and lemon juice, salt and pepper. Add chives or lemon zest if you like. Good on leafy greens, grilled fish and potato salad.
- Classic vinaigrette. Olive oil, red wine vinegar, a little mustard and a pinch of salt. This is the everyday one to keep in the fridge.
- Garlic-flavored vinaigrette. Swap the olive oil for garlic-infused oil. The FODMAPs in garlic dissolve in water, not oil, so the flavor carries over without the fructans. Buy a commercial infused oil, or make it fresh and use it the same day, because homemade garlic oil carries a food safety risk if stored.
- Maple mustard. Olive oil, mustard, white vinegar and a little maple syrup in place of honey. Works well on salads with chicken, walnuts or roasted carrots.
- Asian-style. Soy sauce or tamari, rice wine vinegar, grated ginger, a few drops of sesame oil and a squeeze of lime. Use it on cabbage slaws, rice noodle salads and tofu.
- Creamy herb. Mayonnaise or lactose-free yogurt thinned with lemon juice and a splash of water, plus chopped basil, dill and chives. This is the closest swap for ranch.
Shake everything in a jar and keep it in the fridge for up to about five days. Olive oil firms up when cold, so take the jar out a few minutes before you need it.
Ingredients to Watch in Store-Bought Dressings
If you prefer a bottle, read the ingredient list rather than the front of the label. These are the usual problems:
| Ingredient | Why it matters |
|---|---|
| Garlic, onion, garlic powder, onion powder | Rich in fructans, even in small amounts |
| "Spices" or "natural flavors" | Can include onion or garlic; worth checking with the maker |
| Honey, agave, apple juice concentrate | Excess fructose |
| High-fructose corn syrup | Excess fructose |
| Buttermilk, milk solids | Lactose, if it bothers you |
| Inulin or chicory root | Added fiber that is a fructan |
Balsamic vinegar is moderate FODMAP, so a small splash is fine but a balsamic-heavy dressing poured over a large salad adds up. Apple cider vinegar is low FODMAP in our data, despite the name.
Why a Dressing Can Matter More Than It Seems
FODMAP ratings depend on how much you use1, and a generous pour of a "safe" dressing still adds to the total for the meal. FODMAPs are fermentable carbohydrates that some people absorb poorly2, so a dressing that contains garlic powder can be enough to undo an otherwise careful plate. This is one form of FODMAP stacking: small amounts from several sources in one meal.
Building a Salad Around the Dressing
A low FODMAP salad that keeps you full needs more than leaves. Try this structure:
- A base of arugula, baby spinach or shredded cabbage
- Crunch from cucumber, carrot, radish or green bell pepper
- Protein: chicken, tuna, eggs, firm tofu or feta
- Something filling: cooked quinoa, potato or rice
- Seeds or nuts in small portions: pumpkin seeds, walnuts
Skip croutons made from wheat bread, and go easy on large handfuls of moderate ingredients such as avocado.
Common Questions
Is ranch dressing low FODMAP?
Most bottled ranch is not, because it usually contains garlic, onion and buttermilk. The creamy herb dressing above is a homemade alternative.
Is Caesar dressing low FODMAP?
Traditional Caesar uses fresh garlic, so it isn't. Make it with garlic-infused oil, mayonnaise, lemon, parmesan and a little mustard instead.
Is Italian dressing safe?
The oil and vinegar are fine, but bottled Italian dressing nearly always has garlic and onion. The classic vinaigrette with dried oregano and basil gets you close.
Check any ingredient in our FODMAP checker, or scan a bottle with the Stummy app to see every ingredient's FODMAP level at once. For more ways to add flavor, see our guide to low FODMAP sauces and condiments.
