Some of my favorite salad dressings are, naturally, low FODMAP, so I want to share some of these low FODMAP salad dressings with you.
Before I share them with you + give a brand new low-FODMAP salad dressing, let’s review what the low-FODMAP diet is.
What is the Low-FODMAP Diet?
The low-FODMAP diet is a diet, or a way of eating. It’s as plain and simple as that.
The way to go about a low-FODMAP diet is that you pay attention to the classification of foods known as FODMAPs.
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are short chain carbohydrates and sugar alcohols that are poorly absorbed by the body. If and when they are poorly absorbed, abdominal pain and bloating can surface.
Believe me, I know a lot about the diet. I have followed it on-and-off since 2014, and I wrote an a book about it called Reasonable SIBO.
Who Should Do the Low-FODMAP Diet?
The main intention behind the low-FODMAP diet is for those with irritable bowel syndrome and/or diagnosed SIBO (small intestinal bacterial overgrowth).
SIBO (small intestinal bacterial overgrowth) in the most simplistic terms is a condition where there is more bacteria in the small intestine than should be.
Despite the arguments over “good” vs “bad” bacteria, it’s not really either.
It’s simply that more bacteria is in the small intestine than should be and thus causes everything from digestive symptoms like gas, bloating and diarrhea to gut-related symptoms like brain fog, headaches, skin issues, respiratory symptoms, a compromised immune system, nutritional deficiencies, and more.
What we want is more bacteria in the large intestine; not small. This is how we flourish.
Anyways, one common comment I hear time-and-time again is, “….but how can I make delicious recipes while trying to heal via a low-FODMAP diet?”
While I have many ways for doing this, today I’m addressing adding flavor via salad dressings — not commercial salad dressings, but instead making your own dressings.
Why Make Your Own Salad Dressing?
Store-bought salad dressings are filled with unnecessary ingredients like high fructose corn syrup, and they can be costly.
Learning to make your own at home will not only save you money, but it’s the best way to control ingredients.
Don’t get me wrong, I do buy pre-made salad dressings now that my gut is healed. Rarely did I buy them when I was doing intense gut healing. But even when I buy them now, I’m careful and cautious because the ingredient panel of most salad dressings is far too long and complicated.
Finally, when you make your own salad dressing like this basic version I’m sharing below, it can be used for far more than just a salad.
Here are some other ideas for this particular vinaigrette below:
- stir frys and sautés
- rice bowls (or other grain/non-grain bowls)
- vegetable dip
Low FODMAP Salad Dressing Recipes
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Here are 6 low-FODMAP salad dressing recipes to get you started today:
- Mandarin Orange Salad Dressing
- Homemade Sweet Sage Dressing (4 Tbsp olive oil + 2.5 Tbsp Apple Cider vinegar + ¾ tsp. chopped sage + cayenne + monk fruit + sea salt)
- Homemade Red Wine Vinegar and Oregano Dressing
- DIY Infused Olive Oil (super simple then add any other low-FODMAP ingredients desired, can stay at room temperature)
- Looking for a creamy dressing? Try my Creamy Cilantro dressing/ sauce HERE
- Low-FODMAP Homemade Vinaigrette Salad Dressing
Low-FODMAP Homemade Vinaigrette Salad Dressing
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This is a basic, 4-ingredient gluten and dairy-free Vinaigrette to use in sautés or salads.
It is so simple and basic that it can and will quickly become a staple dressing in your house.
All you have to do is make it once and you’ll see how delicious and easy it is!
For this basic Homemade Vinaigrette Salad Dressing, all I used were 4 ingredients that included organic liquid coconut oil, apple cider vinegar, coconut aminos, and fresh rosemary.
That’s right. All 4 of those ingredients are low-FODMAP.
How To Make Low-FODMAP Homemade Vinaigrette Salad Dressing
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You can always start there, and then increase the apple cider vinegar if desired.
Low-FODMAP Homemade Vinaigrette Salad Dressing Recipe
Low-FODMAP Homemade Vinaigrette Salad Dressing Recipe
- 1/2 cup organic liquid coconut oil
- 1/4 cup apple cider vinegar
- 2 Tbsp coconut aminos
- 1 spring rosemary
- Place all ingredients in a salad shaker, and shake vigorously.
- Drizzle over your favorite salad and/or sauté.
Here are the notes on the ingredients from a low-FODMAP standpoint.
- Coconut oil is always low-FODMAP.
- Apple cider vinegar is also always low-FODMAP. You should know, though, that some people don’t fully tolerate apple cider vinegar. However, there are so many apple cider vinegar benefits that you should not cut it unless absolutely necessary.
- Coconut aminos are also low-FODMAP. I love the Big Tree brand, but the Thrive Market one is the same and it’s cheaper.
- Fresh herbs. Fresh herbs are also always low-FODMAP.
- Vegetable oil is low FODMAP, but it’s an inflammatory oil so do NOT use it.
If you don’t want to make any of the recipes above, you can DIY it.
Here is a list of 17 items that are low FODMAP to consider for your dressing creation:
- apple cider vinegar
- avocado oil
- coconut oil
- miso paste
- dijon mustard
- extra virgin olive oil
- white wine vinegar
- red wine vinegar
- rice wine vinegar
- sesame oil
- walnut oil
- lemon juice
- garlic-infused oil (garlic oil not fresh garlic cloves or garlic powder are okay!)
- maple syrup
- black pepper
- fresh herbs
Honey is common in salad dressings, but it is a high-FODMAP food so you won’t be able to – at least not yet 🙂
Steps for Making Your own
Now, it’s super simple to create and play to make your own.
The basics go like this:
- Choose your vinegar.
- Then, choose your oil.
- You do a 1-to-1 ratio of vinegar to oil. (For example, 1/2 cup apple cider vinegar to 1/2 cup olive oil. Want to make a larger batch? Great! Use 1 cup apple cider vinegar and 1 cup olive oil.)
- Taste, adjust, and then finally add in any other ingredients desired (i.e. a smidge of maple syrup and fresh thyme leaves).
Now, for many that might feel too vinegary. In that case, just do a 2-to-1. So, 1/2 cup apple cider vinegar and 1 cup olive oil.
In case you didn’t know, I have an e-book, Reasonable SIBO that has 310 graphics that show whether or not a food is low-FODMAP and how much you can eat before it turns high-FODMAP (if it does at all).
Questions? Let me know how you use this dressing. Is there another homemade dressing you are looking for? Let me know. I’d love to share it if I already have made one and/or create it for you.
And by the way, don’t need it to be low-FODMAP? Oh well, you’ll still enjoy it.
If you liked this post, you might also enjoy:
- Printable list for the elimination phase of the low FODMAP diet
- A favorite summer salad
- All about the digestive tract
Disclosure: All opinions started here are 100% my own. I appreciate your support, as this compensation helps with expenses to keep this website up and running, and for me to continue sharing all that I can with you. Some of the links in this post are affiliate links. This means if you click on the link and purchase the item, I may receive a small commission at no extra cost to you. All opinions remain my own.
You will heal. I will help.