Ranch dressing is a popular condiment that many people enjoy on salads, vegetables, and more. However, traditional ranch often contains ingredients that are not low FODMAP. The good news is that there are some low FODMAP ranch options available.
What is the low FODMAP diet?
The low FODMAP diet was originally developed to help manage digestive issues like irritable bowel syndrome (IBS). FODMAPs stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are certain carbs that some people have difficulty digesting.
On a low FODMAP diet, high FODMAP foods are limited or avoided. After a period of eliminating high FODMAP foods, they can be slowly reintroduced one at a time to identify personal tolerance levels.
Are traditional ranch dressings low FODMAP?
Unfortunately, most traditional ranch dressings are not low FODMAP due to some key ingredients:
- Garlic powder – Garlic is high in FODMAPs.
- Onion powder – Onions are high in FODMAPs.
- Buttermilk – Buttermilk is high in lactose, which is a FODMAP.
- Milk ingredients – Milk contains lactose.
Some ranch dressings may also contain high fructose corn syrup, which is high in fructose, a FODMAP sugar.
Low FODMAP ranch dressing options
The good news is that there are some easy substitutions that can be made to create a low FODMAP ranch dressing:
- Use garlic-infused oil instead of garlic powder.
- Omit onion powder or replace with green onion tops (green part only).
- Use lactose-free milk or a non-dairy milk like almond milk.
- Avoid high fructose corn syrup.
There are also some pre-made low FODMAP ranch dressing options available:
| Brand | Product |
|---|---|
| FODY | Ranch Dressing |
| Kate Farms | Ranch Plant-Based Dressing |
| Primal Kitchen | Ranch Dressing |
Just be sure to check the ingredients list to confirm the product is low FODMAP. Small servings of these dressings should be safe for most people on a low FODMAP diet.
Making your own low FODMAP ranch dressing
Making your own homemade low FODMAP ranch dressing is also an option. Here is a simple recipe to try:
Ingredients
- 1/2 cup lactose-free milk or non-dairy milk
- 1/4 cup olive oil mayonnaise
- 2 tbsp lemon juice
- 1 tsp garlic-infused olive oil
- 1 tsp dried parsley
- 1 tsp dried dill
- 1/2 tsp salt
- 1/4 tsp pepper
Instructions
- Whisk together all ingredients in a small bowl until well combined.
- Refrigerate for at least 30 minutes before serving to allow flavors to blend.
- Store leftover dressing in the refrigerator for up to 1 week.
Tips for enjoying ranch dressing on a low FODMAP diet
- Stick to 1-2 tbsp of dressing per serving.
- Use as a veggie dip or salad topper rather than a sauce.
- Opt for low FODMAP salad toppings like cucumber, tomato, carrots, lettuce.
- Avoid dipping high FODMAP veggies like onion and garlic in ranch dressing.
- Try Greek yogurt ranch as an alternative. Ensure yogurt is low FODMAP.
Conclusion
Following a low FODMAP diet does not mean giving up flavorful condiments like ranch dressing. With some simple swaps and adjustments, as well as choosing low FODMAP store-bought options, ranch can be enjoyed without issue. Be mindful of serving sizes and choose low FODMAP foods to pair ranch with.