Low FODMAP Creamy Onion Dressing
SIBO & Low FODMAP Friendly
When I first started following the biphasic diet, one of the biggest adjustments was learning to cook without some of the ingredients I had relied on for flavour my whole life. Garlic and onion are in almost everything — sauces, marinades, dressings, soups — so finding ways to replace them without losing that depth of flavour felt like a real challenge at first. But over time, I discovered that with a few clever swaps, I wasn't actually missing out at all. Green onion tops, garlic-infused olive oil, and generous amounts of fresh lemon and lime juice became my go-to building blocks, and honestly, my dressings and marinades have never tasted better.
The beauty of a good base dressing is how endlessly adaptable it is. Once you have your core ingredients sorted, the variations really are limitless. Swap lemon for lime for a more asian inspired taste, trade green onion for fresh basil, dill, or whatever herb you have on hand. Try tahini instead of almond butter for a more earthy, Middle Eastern flavour, or experiment with different vinegars — apple cider, red wine, rice wine — each one bringing its own personality to the dressing. Same simple foundation, completely different results every time. It's one of the best ways to keep your weekly meal prep feeling fresh without having to reinvent the wheel every single day!
SIBO Diet and Low FODMAP Creamy Onion Dressing
This matters more than people realise when you're going through the biphasic process. One of the most important conversations I have with my clients is about the importance of actually enjoying the food they're eating. It sounds simple, but when you're navigating a limited diet, it's incredibly easy to fall into a rut — eating the same few safe foods on rotation until mealtimes start to feel like a chore rather than something to look forward to.
And when that happens, the risk of under-eating or missing out on key nutrients becomes very real. Your body needs a wide variety of foods to heal and function well, and that's hard to achieve if you've mentally checked out from cooking altogether.
Dressings like this one are a small but a powerful tool in your kitchen. A simple dressing can turn a plain rice bowl into something you're actually excited to eat. They're quick to make, easy to store in the fridge for the week, and flexible enough to work across almost any meal — grain bowls, salads, roasted vegetables, or as a marinade for meat, fish, or tofu.
If you're just starting out on your low FODMAP journey, or if you've been at it for a while and things are starting to feel a little uninspiring, I hope this recipe gives you a little spark back! Eating for your gut health doesn't have to mean eating food that feels punishing. With the right flavour foundations, it can genuinely be delicious — and this dressing is a great place to start.
As a digestive health holistic nutritionist who specializes in SIBO/IBS and heartburn, it’s my goal to help you you navigate your diagnosis and the key role that food plays in helping you overcome it. Learn more about my SIBO Program here.
Recipe- Low FODMAP Creamy Dressing:
1 -2 tbsp nut butter (sunflower or almond)
1/4 cup rice wine vinegar
juice of 1 lemon
1 tsp of salt
2 inch knob of fresh ginger, grated (or more if you really like ginger!)
1/4 cup of oil (walnut, avocado, olive)
2-3 tbsp of water
4-6 green onions (or handful of chives), chopped
1 tbsp of garlic infused olive oil
Directions:
Measure, chop and add all the ingredients into a small blender. (Note: if you have a large blender you may need to double or triple the recipe so there is enough in the bottom to cover the blade). Turn on high and blend until smooth. You can add more or less water depending on how runny you want it. Add to your favourite bowls, grains, meats or salads and enjoy!
