Low-Acid Salad Dressings | Acid Reflux-Friendly Dressings
Are you tired of having to sacrifice flavor for the sake of your digestive health? For those managing conditions like GERD, reflux, and LPR (laryngopharyngeal reflux), finding the right balance between delicious meals and symptom management can sometimes feel like a daunting task. But fear not, because in this blog post, we're diving into the world of low-acid salad dressings. Say goodbye to bland salads and hello to flavorful, reflux-friendly options that won't exacerbate your symptoms. Whether you're looking to jazz up your greens or add a zing to your veggies, we've got you covered with some mouthwatering recipes and tips to help you enjoy your meals without the burn.
Why do salad dressings flare reflux symptoms?
Salad dressings are a mix of ingredients and spices, some of which can flare reflux symptoms. Certain dressing ingredients like vinegar, citrus, mint, and pepper can play a role in relaxing the LES, allowing digestive acids to flow from the stomach to the esophagus. Additionally, these ingredients can activate pepsinogen, turning it into pepsin in the throat, which causes more burning and pain. Therefore, if you experience reflux, avoiding these ingredients will allow your body time to heal and repair the esophageal lining, so eventually you can enjoy these foods later in your healing journey!
While our goals for our clients are to restore their health to the point of enjoying all types of foods without symptoms, the FLORA team recognizes the importance of enjoying your foods WHILE healing your gut and reflux. That's why we have created hundreds of reflux recipes that you can access in our FLORA app or FLORA cookbook! For now, here are some reflux-friendly cooking tips and our top three favorite dips/dressings to enjoy with confidence!
Tips for Creating Delicious Low-Acid Salad Dressings
Use herb-infused dressings like our homemade garlic-infused olive oil
Use reflux-friendly herbs and spices, such as Gourmend Seasonings (code MOLLY15 for 15% off), basil, oregano, sage, thyme, dill, sumac, truffle powder, etc. The FLORA app is your go-to for a comprehensive list of reflux-friendly spices.
Use bases like avocado, yogurt, carrot, infused oils, or even chickpea for your dressings/dips rather than tomato or vinegar
4 Low-Acid Salad Dressing Recipes
Acid Reflux-Friendly Dressing Ideas!
Carrot Miso Dressing
(IBS/Low FODMAP/Gastritis/GERD/Reflux-Friendly)
Introducing a delightful twist on classic salad dressings – an acid-free carrot miso salad dressing! Bursting with flavor and brimming with health benefits, this dressing is a game-changer for those seeking relief from acid reflux or looking to embrace a low-acid lifestyle.Crafted with vibrant carrots and umami-rich miso, this dressing offers a symphony of tastes that elevate any salad to new heights. Plus, it's packed with nutrients like beta-carotene and probiotics, supporting your digestive health while tantalizing your taste buds.
Ingredients
1/2 Cup White Miso
1/4 Cup Avocado or Olive Oil
1/2 Cup Grated Carrots packed
2 Tablespoons Toasted Sesame Oil
2 Teaspoons Maple Syrup (lower FODMAP option) or Honey
1/3 Cup Water
1/2 Teaspoon Sea Salt
1/2 Teaspoon Dried Sumac
3 Tablespoons Sesame Seeds these are optional but highly recommended
2 Tablespoons Ginger grated (optional, as tolerated)
Equipment needed: grater and blender or food processor
Instructions:
Begin by placing all your ingredients except the sesame seeds into a high-speed blender. Blend until you achieve your preferred texture; if you prefer some texture, blend for a shorter duration. Taste the dressing and adjust the salt and sumac to your liking. If sesame seeds are part of your recipe, mix them in manually. Add more water if you want a thinner dressing.
Afterward, transfer the dressing into a jar and refrigerate it for up to one week. Use it to enhance your favorite salads/bowls, accompany vegetables, or drizzle on roasted veggies – savor every spoonful!
Click each image to view the low-acid recipe!
We hope this exploration into low-acid salad dressings has inspired you to get creative in the kitchen and reimagine your favorite salads in a reflux-friendly way. Remember, managing GERD, reflux, or LPR doesn't mean you have to sacrifice flavor or enjoyment when it comes to your meals. With the right ingredients and a little culinary creativity, you can continue to savor delicious, nutritious foods while keeping your symptoms in check.
Are you ready to take control of your reflux symptoms and find long-lasting symptom relief?
Get started with our 3-minute Reflux Relief Quiz and start your healing journey today!
Don't forget to check out our FLORA App for more tips, recipes, and resources to support your journey to better digestive health.
Here's to happy tummies and tasty salads!
Written by Molly Pelletier, MS, RD, LDN | Molly Pelletier is a Registered Dietitian specializing in acid reflux/GERD/LPR/IBS and a leading voice in nutrition for acid reflux. Molly's background in nutrition science and her personal health journey with GERD culminated in the curation of FLORA Nutrition, where she shares evidence-based tools and strategies to help others recover from reflux and optimize their overall well-being. Follow Molly on Social Media @mollypelletier.rd on all platforms | YouTube | Instagram | TikTok | Pinterest |
Blog co-created with FLORA Team Member & MS Nutrition, Jacqueline Gilpin
