Hidden Valley Ranch is one of the most popular ranch dressings in the U.S. But is it low FODMAP and suitable for people following the low FODMAP diet? Here is a detailed look at whether Hidden Valley Ranch is low FODMAP.
What is the Low FODMAP Diet?
The low FODMAP diet was originally developed by researchers at Monash University in Australia as a way to manage IBS (irritable bowel syndrome) symptoms like gas, bloating, constipation and diarrhea. FODMAPs stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are short chain carbohydrates that can be hard to digest for people with IBS. Foods high in FODMAPs can cause digestive issues in sensitive individuals.
The low FODMAP diet involves restricting high FODMAP foods for 4-6 weeks to identify problem foods. Then high FODMAP foods are systematically reintroduced to find your personal tolerance threshold. The low FODMAP diet is not meant to be followed forever, only during the elimination and rechallenge phases.
Common High FODMAP Foods
Here are some common foods that are high in FODMAPs and should be restricted on the elimination phase:
- Fructose – fruits, honey, high fructose corn syrup
- Lactose – dairy products
- Fructans – wheat, garlic, onion
- Galacto-oligosaccharides – legumes, lentils
- Polyols – sweeteners like xylitol, sorbitol, mannitol
Is Ranch Dressing Typically Low FODMAP?
Most ranch dressings are low FODMAP because the main ingredients – vegetable oil, buttermilk, salt and herbs – are low FODMAP. Buttermilk is low lactose and suitable in the small amounts found in dressing. Onion and garlic powders can be present in small amounts without causing issues.
Ingredients in Hidden Valley Ranch
Now let’s specifically look at the ingredients in Hidden Valley Original Ranch:
| Ingredients | FODMAP Status |
|---|---|
| Soybean oil | Low FODMAP |
| Water | Low FODMAP |
| Egg yolks | Low FODMAP |
| Sugar | Low FODMAP |
| Salt | Low FODMAP |
| Garlic powder | Low FODMAP in small amounts |
| Onion powder | Low FODMAP in small amounts |
| Spices | Typically Low FODMAP |
| Buttermilk | Low FODMAP |
| Lemon juice | Low FODMAP |
| Vinegar | Low FODMAP |
| Parsley | Low FODMAP |
| Xanthan gum | Low FODMAP |
| Cellulose gel | Low FODMAP |
| Cellulose gum | Low FODMAP |
| Guar gum | Low FODMAP |
| Polysorbate 60 | Low FODMAP |
| Sorbic acid | Low FODMAP |
| Calcium disodium EDTA | Low FODMAP |
Serving Size Matters
As you can see, the ingredients in Hidden Valley Ranch are low FODMAP. But FODMAPs are concentrated sources of carbohydrates. So the serving size matters.
The Monash University low FODMAP app lists the following serving sizes for Hidden Valley Ranch as green light low FODMAP:
- 1 tablespoon (15ml)
- 2 tablespoons (30ml)
So 1-2 tablespoons of Hidden Valley Ranch per serving is considered low FODMAP. But consuming larger amounts could potentially trigger digestive issues in sensitive individuals.
Other Ranch Options
Here are some other ranch dressing brands that are low FODMAP:
- Ken’s Steakhouse Ranch
- Newman’s Own Ranch
- Marie’s Ranch
- Brianna’s Homestyle Ranch
Check labels and ingredients lists, and stick to 1-2 tablespoons per serving.
Tips for Following the Low FODMAP Diet
Here are some tips if you’re following the low FODMAP diet yourself:
- Work with a registered dietitian knowledgeable in the low FODMAP diet for guidance.
- Use the Monash University low FODMAP app to look up FODMAP ratings.
- Strictly eliminate high FODMAP foods for 4-6 weeks.
- Slowly reintroduce high FODMAP foods to find your personal tolerance.
- Pay attention to serving sizes for high FODMAP ingredients like garlic.
- Read labels carefully and avoid products with high FODMAP sweeteners.
Conclusion
Hidden Valley Ranch dressing can be part of a low FODMAP diet when consumed in small servings of 1-2 tablespoons. The ingredients in Hidden Valley Ranch are low FODMAP, but the total FODMAP content can add up if large amounts are consumed. Stick to recommended serving sizes and enjoy Hidden Valley ranch dressing as part of a low FODMAP approach.