The low FODMAP diet involves restricting foods that are high in fermentable oligo-, di-, mono-saccharides and polyols (FODMAPs) to help manage digestive issues like irritable bowel syndrome (IBS). But is ranch dressing OK to eat on the diet? Here’s a detailed look at whether ranch dressing is low FODMAP.
What is the low FODMAP diet?
The low FODMAP diet was originally developed by researchers at Monash University in Australia. It involves temporarily restricting high FODMAP foods, then systematically reintroducing them to identify your personal triggers.
The diet is broken down into three phases:
- Restriction phase (4–8 weeks): Eliminate high FODMAP foods.
- Reintroduction phase (over several weeks): Slowly reintroduce high FODMAP foods while monitoring symptoms.
- Customization phase: Follow personalized low FODMAP diet based on your tolerance.
The idea is to avoid FODMAPs known to aggravate digestive issues, especially in those with IBS, but only restrict the foods that you personally cannot tolerate. That way, you minimize symptoms while following the most liberal diet possible.
Common high FODMAP foods
Here are some of the most common types of foods that tend to be high in FODMAPs:
- Fructans: wheat, garlic, onion, inulin
- GOS: legumes, chickpeas, lentils, beans
- Lactose: milk, soft cheese, yogurt, ice cream
- Fructose: honey, apples, mango, high fructose corn syrup
- Polyols: stone fruits, avocado, mushrooms, sugar-free gum
However, there can be variation even within a food category. For example, butter and hard cheese are low FODMAP even though they are dairy products.
Is ranch dressing low FODMAP?
Most commercial ranch dressings are not low FODMAP because they contain onion and garlic, both of which are high FODMAP.
Onion and garlic both contain fructans, a type of FODMAP. Even small amounts of onion or garlic can trigger digestive issues in those sensitive to fructans.
For example, here are the ingredients for a common ranch dressing brand:
- Soybean oil
- Water
- Distilled vinegar
- Sugar
- Salt
- Onion
- Garlic
- Natural flavor
- Potassium sorbate
- Calcium disodium EDTA
Both the onion and garlic make this dressing unsuitable for the elimination phase of the low FODMAP diet. Unfortunately, many commercial ranch dressings contain these ingredients.
Making low FODMAP ranch dressing
The good news is that it’s easy to make your own low FODMAP ranch dressing at home by omitting the onion and garlic:
Ingredients
- 1 cup mayonnaise
- 1/2 cup lowfat buttermilk
- 1 tbsp lemon juice
- 1 tsp dried parsley
- 1 tsp dried dill
- 1/4 tsp salt
- 1/4 tsp pepper
Instructions
- Whisk together all ingredients until smooth and combined.
- Taste and adjust seasoning if desired.
- Store leftovers covered in the fridge for up to 1 week.
By making your own ranch dressing without onion or garlic, you can enjoy the creamy flavor during the low FODMAP elimination phase.
Low FODMAP ranch dressing options
In addition to homemade, there are some prepared ranch dressing options that are low FODMAP:
- Litehouse lite ranch dressing
- Brianna’s creamy ranch dressing
- Girard’s ranch dressing
- Ken’s Steak House lite ranch
Always check the ingredients list and look out for onion or garlic. Some ranch dressings also contain high FODMAP corn syrup as a sweetener.
You can also find FODMAP-certified ranch dressing in the refrigerated section made by brands like Fody Foods. These dressings are tested to contain less than 0.5 grams of fructans per serving.
Ranch dressing in the reintroduction phase
Once you have relief from your digestive symptoms after following the low FODMAP elimination diet, you can start systematically reintroducing high FODMAP foods.
This involves testing one food at a time, like garlic or onion, and seeing how your body reacts. You may find you can tolerate small amounts of these ingredients.
For example, many people can handle green onions or garlic-infused oil but not fresh garlic cloves. You can also try making your own ranch with just a small amount of garlic powder or onion powder.
By personalizing your diet, you may be able to incorporate small servings of foods like ranch dressing without triggering unwanted symptoms.
Other low FODMAP dressing options
If you find that ranch dressing still causes issues during the reintroduction phase, here are some other low FODMAP dressing ideas:
Vinaigrettes
Olive oil and vinegar-based vinaigrettes are easy low FODMAP options. Avoid sweetened balsamic glazes, which can be high in FODMAPs.
Blue cheese dressing
Homemade blue cheese dressing is low FODMAP if you use crumbled blue cheese and omit onion/garlic. Some commercial brands like Ken’s Steak House lite blue cheese dressing are low FODMAP.
Caesar dressing
Use garlic-infused oil and Parmesan cheese for a low FODMAP Caesar dressing. Just avoid croutons made with high FODMAP wheat.
Italian dressing
Homemade with olive oil, herbs, vinegar, and garlic-infused oil. Or choose commercial brands without onion or garlic like Girard’s Italian dressing.
Thousand Island dressing
Homemade with mayo, ketchup, low FODMAP relish, herbs, and garlic powder if tolerated. No onion.
Salsa
Fresh salsa can make a great dressing too. Opt for brands made without onion or garlic.
Other tips for following a low FODMAP diet
Here are some other tips to help you successfully manage your symptoms on a low FODMAP diet:
- Read ingredients lists carefully. Wheat, onion, and garlic can hide in unexpected places.
- Look for certified low FODMAP products to take the guesswork out.
- Enjoy herbs and spices for flavor since garlic and onion are restricted.
- Always reintroduce high FODMAP foods slowly and one at a time.
- Consult a registered dietitian if you need help personalizing your diet.
The bottom line
Most commercial ranch dressings contain garlic or onion and are not suitable for the low FODMAP elimination phase. However, you can make your own low FODMAP ranch dressing at home by omitting these ingredients.
During the reintroduction phase, you may be able to tolerate small amounts of garlic or onion. But if not, there are many other tasty low FODMAP dressing options to enjoy on a modified diet.