The low FODMAP diet has become a popular way of managing irritable bowel syndrome (IBS) and other digestive issues. FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) are short-chain carbohydrates that can be difficult to digest for some people. This leads to digestive symptoms like gas, bloating, cramping and diarrhea. By limiting high FODMAP foods and instead choosing low FODMAP options, many find their digestive symptoms improve. But sticking to a low FODMAP diet long-term can be challenging. It requires careful reading of ingredients labels and restricting many common foods. Finding convenient low FODMAP substitutes for favorite foods makes the diet much more sustainable.
One such favorite food that poses a challenge is salad dressing, especially creamy ranch dressing. Ranch is a go-to topping for salads and veggies for many. But traditional ranch recipes often contain ingredients like garlic, onion and buttermilk, which are all high in FODMAPs. Thankfully, there are some easy ingredient swaps that can be made to create a ranch dressing that fits into a low FODMAP diet. This allows you to drizzle on the creamy, herb-y flavor without the digestive issues.
What are FODMAPs?
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. This scientific name refers to groups of carbohydrates that may not be digested properly. More specifically:
– Oligosaccharides: Fructans and galacto-oligosaccharides (GOS). Found in wheat, garlic, onion and legumes.
– Disaccharides: Lactose. Found in dairy products.
– Monosaccharides: Fructose. Found in honey, fruits, high fructose corn syrup.
– Polyols: Sorbitol, mannitol, maltitol, xylitol. Found in some fruits and vegetables and used as sweeteners.
The problem arises when these FODMAP carbohydrates travel through the small intestine undigested. They continue on to the large intestine where they serve as food for gut bacteria. The bacteria break them down through a process of fermentation. This leads to excess gas production, as well as fluid drawn into the intestine, which causes digestive issues for many people. Who suffers most from FODMAP sensitivities? An estimated 45% of people with irritable bowel syndrome (IBS) have issues with digesting these short-chain carbs. FODMAP intolerances are also common in people with inflammatory bowel diseases like Crohn’s disease.
Some people may have an overall sensitivity, reacting to multiple high FODMAP foods. Others may only have issues with specific types of FODMAPs. Lactose intolerance is one example. Those who are lactose intolerant lack enough lactase enzyme to properly digest the lactose found in dairy products.
The low FODMAP diet was developed by researchers at Monash University in Melbourne, Australia. Studies have shown it helps reduce digestive symptoms in most people with IBS and other functional gut disorders.
How the Low FODMAP Diet Helps IBS
– Reduces fermentation by gut bacteria that leads to gas and bloating
– Lessens osmotic load in intestine that draws in fluid
– Calms immune activation and inflammation
Though the low FODMAP diet can provide impressive relief of symptoms, it should not be continued long-term without the guidance of a registered dietitian. It risks overly restricting sources of prebiotics, which feed beneficial gut bacteria. Some fiber and nutrient deficiencies could also develop if dietary restrictions are too severe. After a person finds relief from their worst symptoms, high FODMAP foods can slowly be reintroduced one at a time to test individual tolerance levels. This allows a modified and more sustainable long-term diet plan.
Traditional Ranch Dressing is High in FODMAPs
Ranch dressing is a creamy blend of buttermilk, mayonnaise and sour cream mixed with herbs, spices and sometimes chunks of vegetables. It was developed in the 1950s at a guest ranch in California, quickly growing in popularity across the U.S. Traditional ranch contains several high FODMAP ingredients:
Onion and Garlic
Onion and garlic are almost always included in ranch dressing recipes. They provide flavor complexity but are some of the biggest FODMAP culprits. Onions contain the oligosaccharides fructans and GOS. Garlic contains fructans and the polyol mannitol.
Buttermilk
Cultured buttermilk gives ranch its signature tang. Buttermilk is high in lactose, the disaccharide in dairy that causes digestive woes for the lactose intolerant.
Sour Cream
Sour cream is made from cream that’s cultured to achieve its thick, tart flavor. It also contains lactose just like buttermilk.
Chives
The chopped green onions often used as a garnish on ranch are another source of fructans we need to avoid.
Making a Low FODMAP Ranch Dressing
Don’t despair, ranch lovers. With a few simple ingredient swaps, we can make a ranch dressing that’s low in FODMAPs. Here are some substitutions to try:
Green Onions
Replace chopped chives with the green parts of a green onion. Make sure to only use the green tops, not the white bulbs, to avoid fructans.
Lactose-Free Buttermilk
Lactose-free buttermilk retains the same thick texture and tangy taste without the digestive issues.
Coconut Milk Yogurt
Coconut milk yogurt makes a nice stand-in for sour cream with the same creamy richness. Choose unsweetened plain varieties.
Garlic-Infused Oil
Sauteeing garlic in oil helps break down FODMAPs while still imparting flavor. Strain out the garlic before using the infused oil.
Onion Salt
Onion salt blend lets you get that oniony taste without the fructans.
Lactose-Free Milk
If you don’t have lactose-free buttermilk on hand, lactose-free milk substitutes well in dressings.
Mayonnaise
Regular mayonnaise is low FODMAP and can be used in ranch recipes.
Low FODMAP Ranch Dressing Recipes
Now let’s look at some full recipes for low FODMAP ranch dressings. Feel free to tweak and experiment to get the flavors just right for your preferences.
Simple Low FODMAP Ranch
Ingredients:
– 1 cup lactose-free buttermilk
– 1/2 cup mayonnaise
– 2 tbsp coconut milk yogurt or sour cream alternative
– 1 tbsp garlic-infused olive oil
– 1 tsp dried parsley
– 1 tsp onion salt
– 1 tsp dried dill
– 1/2 tsp lemon juice
– 1/4 tsp black pepper
Instructions:
1. Mix together buttermilk, mayonnaise, yogurt/sour cream, garlic oil, and lemon juice until smooth.
2. Add in parsley, onion salt, dill, and black pepper.
3. Whisk dressing until thoroughly combined.
4. Let chill in fridge for flavors to develop before serving.
Low FODMAP Ranch with Green Onion
Ingredients:
– 1/2 cup lactose-free milk
– 1/2 cup lactose-free plain yogurt
– 1/4 cup mayonnaise
– 2 tbsp extra virgin olive oil
– 1 1/2 tbsp lemon juice
– 1 tbsp chopped green onion tops (green parts only)
– 1 1/2 tsp dried parsley
– 3/4 tsp garlic-infused olive oil
– 1/2 tsp onion salt
– 1/4 tsp dried dill
– 1/4 tsp black pepper
Instructions:
1. In a blender or food processor, combine milk, yogurt, mayonnaise, olive oil and lemon juice. Blend until smooth and creamy.
2. Add in remaining ingredients including green onion tops. Pulse to combine, leaving some texture.
3. Transfer dressing to an airtight container and refrigerate for at least 30 minutes before using to allow flavors to meld.
4. Shake or stir before drizzling over your salad.
Hidden “Ranch” Low FODMAP Dressing
Ingredients:
– 1 cup plain lactose-free yogurt
– 1 lemon, juiced
– 1 tsp garlic-infused olive oil
– 1 tsp onion salt
– 1 tbsp chopped green onion tops
– 2 tsp dried parsley
– 1 tsp dried dill
– 1/2 tsp black pepper
– 1/4 tsp salt
Instructions:
1. In a small bowl, whisk together yogurt and lemon juice.
2. Add remaining ingredients and continue whisking until fully blended.
3. Cover and refrigerate for at least 1 hour before using to allow flavors to develop.
4. Shake or stir before serving over salads, veggie dips and more.
Purchasing Low FODMAP Ranch Dressing
Making your own low FODMAP ranch dressing is simple with these recipes. But if you’re seeking the convenience of a ready-made option, there are some brands producing suitable products. Just be sure to check the ingredients carefully since many ranch dressings still contain onion, garlic and buttermilk.
Some ranch dressing brands to look for include:
– Annie’s Naturals Ranch Dressing
– Brianna’s Homestyle dressing Creme Brulee Ranch
– Primal Kitchen Greek Ranch Dressing
– Awards Ranch Dressing Mix (just add mayo, lactose-free milk and yogurt)
Also check your grocery store’s refrigerated section for other dairy-free ranch dressing options. Asian, Mediterranean and chipotle ranch flavors can also often be low FODMAP.
Thickening Low FODMAP Ranch Dressing
One of the qualities people love about ranch is its thick, creamy texture that coats salad leaves and veggies. If your homemade low FODMAP ranch is coming out a little thin, there are a few easy tricks to thicken it up:
– Add an extra spoonful of coconut milk yogurt or mayo to increase the fat and creaminess.
– Whisk in a dash of xanthan gum, guar gum or gelatin to add viscosity.
– Blend in some soft silken tofu to make the texture luxuriously rich and thick.
– Chill overnight in the fridge to allow full flavor developing and thickening.
– For a quick fix, toss salad with dressing then let sit 5 minutes before serving to allow leaves to absorb liquid.
Serving Low FODMAP Ranch Dressing
Ranch dressing is the perfect partner for so many dishes beyond salads:
– Dip for raw veggies, wings and chips
– Sauce for grilled or baked chicken
– Topping for nachos, tacos, chili and baked potatoes
– Sandwich spread
– Pizza drizzle
– Cool accompaniment for spicy foods
The possibilities are endless! Having a tasty low FODMAP ranch dressing makes it so much easier to stay on track with the diet without feeling deprived.
Other Low FODMAP Salad Dressing Options
While ranch dressing is a popular salad topper, you may also want some variety in your homemade dressings. Here are a few other types that can be low FODMAP:
Vinaigrettes
Olive oil and vinegar-based vinaigrettes are naturally low in FODMAPs. Feel free to make herb, mustard or citrus-infused versions.
Blue Cheese Dressing
Substitute lactose-free yogurt for some of the mayo and use a blue cheese style that’s lower in lactose.
Thousand Island
Use lactose-free mayo and yogurt as your base with tomato paste and a splash of pickle juice for tang.
Green Goddess
Avocado oil, herbs and vinegar whisk into a creamy low FODMAP dressing.
Greek Dressing
Blend lactose-free yogurt, lemon juice, olive oil and lots of herb seasoning.
Caesar Dressing
Anchovies, garlic-infused oil, lemon and lactose-free dairy make a classic caesar.
Is Homemade or Store-Bought Better?
When it comes to low FODMAP ranch dressing, homemade has some advantages over pre-made:
– More control over ingredients and exclusions
– Can adjust flavors exactly to your taste
– Often less expensive than specialty products
– No need to recheck labels each time you buy it
However, ready-made dressings are incredibly convenient:
– Saves time and effort of making yourself
– Longer shelf life once opened compared to homemade
– Uniform flavor since commercially produced
We suggest enjoying the best of both worlds – keep a batch of homemade ranch dressing in the fridge, and pick up pre-made low FODMAP dressings occasionally for variety. This provides options for when time is short or inspiration runs out.
Potential Symptom Triggers in Low FODMAP Ranch
When adapting a recipe to be low FODMAP, there’s always the chance of trace amounts of problematic ingredients causing symptoms for sensitive individuals. Here are a few potential pitfalls when making DIY ranch dressing:
– Not rinsing canned beans well enough, leaving a higher GOS load
– Using regular yogurt instead of lactose-free
– Forgetting to take green onion bulbs out of chopped tops
– Adding a dash of regular Worcestershire sauce that has onion/garlic
– Using garlic powder instead of garlic-infused oil
– Putting in a spoonful of chive pieces out of habit
– Accidentally buying sour cream instead of non-dairy substitute
To avoid these issues, diligently follow your low FODMAP ranch recipe and double-check the ingredients used. Tasting a small amount before serving onto salads can also help you determine if anything was missed. Pay attention to how your body responds.
Low FODMAP Ranch Dressing Takeaways
– Classic ranch contains high FODMAP ingredients like garlic, onion and buttermilk.
– With simple swaps like lactose-free dairy, garlic-infused oil and green onion tops, you can make a low FODMAP version.
– Ready-made ranch dressings labeled low FODMAP are available, but check ingredients regularly.
– Making your own lets you control ingredients plus customize flavors to your tastes.
– Beyond salads, low FODMAP ranch makes a great dip, sauce and sandwich spread.
– For convenience, keep homemade ranch on hand but buy ready-made low FODMAP dressings occasionally.
– Stick closely to recipe and taste test to avoid symptom triggers from any hidden high FODMAP ingredients.
Conclusion
Ranch dressing lovers rejoice, you don’t have to give up this tasty condiment on the low FODMAP diet. With a few easy ingredient substitutions, you can make your own ranch at home that’s low in fermentable carbohydrates. Just be diligent about checking labels if purchasing ready-made options. Whip up a batch using the recipes provided, or experiment with your own customized low FODMAP ranch creation. A creamy, herb-y ranch dressing can once again be enjoyed to top your favorite salads and veggies without digestive distress. This provides a delicious way to add flavor and variety while staying committed to your low FODMAP regimen.