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The Water Closet

Oil-Free, Fat-Free, LOW-FODMAP MAPLE-MUSTARD Dressing

8/23/2018

4 Comments

 
Picture
Everyone loves easy, simple salad dressings because dressings are incredibly versatile. They can be used to top salads, of course, but they also add a satisfying jolt of flavor when they're drizzled over vegetables, grains, potatoes, and sweet potatoes.

However, salad dressings are typically rich in oil or other fats, such as nut or seed butters or avocado, all of which can trigger symptoms in some individuals with IBS. That's because fat ingestion may slow the movement of both food and gas through the intestines, potentially increasing pain and discomfort. In addition, foods that have a high fat content can produce exaggerated intestinal contractions (the body's natural gastrocolic reflex), especially in people with IBS. 

This classic, go-to salad dressing has just 2.5 ingredients. Well, two main ingredients and one that's optional. That's it! And best of all, it's fat-free and takes only one minute to prepare!
Oil-Free, Low-FODMAP
​Maple-Mustard Dressing

Makes 1 serving
INGREDIENTS
  • ​1 Tbsp stone-ground mustard, plus more as needed
  • 1 Tbsp pure maple syrup, plus more as needed
  • ​1/16 tsp reduced-sodium tamari (optional)
​DIRECTIONS
  1. Put the mustard in a very small bowl. 
  2. Add the maple syrup and stir vigorously until smooth and well combined.
  3. Add more mustard and/or maple syrup to taste if desired.
  4. Stir in the optional tamari.
4 Comments
Suzanne Tedeschi
8/23/2020 12:28:20 pm

Which brand of mustard because I cannot find any that do not have onion/garlic or just say "spices".

Reply
Jo Stepaniak
8/24/2020 11:44:38 am

Almost any brand of plain stone-ground mustard will work and be safe. The USDA guidelines per the Code of Federal Regulations Title 9. 317.2 state that whole, broken, or ground garlic, celery, and onion must be declared on the food label and cannot be hidden under the word “spices” or “natural flavorings.”

However, garlic powder, onion powder, and celery powder can be hidden under the term “natural flavors,” “natural flavorings,” and “flavoring” on the food label.

As long as the mustard's label doesn't list garlic or onion or another high-FODMAP ingredient but does list "spices," it should be fine to have on a low-FODMAP diet.

Reply
Beth
10/3/2021 12:43:50 pm

I bought the book Fodmap and Vegan. I've been using many of the recipes. It's a great start for me and guide as a beginner trying to low fog map vegan diet But I've been feeling overwhelmed.

I have lots of questions. Forgive me please if i have gone over the top.
... In place of pure maple syrup is Lakanto maple flavored syrup acceptable?
.... For each meal should i pick only 1 portion of protein,vegetable and starch?
.... Is this how i should eat? Within 1 dinner... 1 portion each of squash, carrots, tomatoes, eggplant and salad. Add 1 portion each of tofu
and a starch. After that no more food?
..... Many recipes fats such as olive oil coconut milk, and nuts but how am i to be to careful with these fat sources?
...... Almond butter instead of peanut butter?
..... Does a sauce including a fruit count as 1 of 2 fruit servings?
... Eating breakfast recipe for dinner?

Any assistance will be appreciated,
Beth

Reply
Jo Stepaniak
10/5/2021 12:01:23 pm

Hi, Beth. Lakanto maple-flavored syrup is sweetened with monk fruit, which I don't believe has been tested for FODMAPS, so I'd steer clear of it. Use only the sweeteners and ingredients I recommend in the book.

I couldn't say how much fruit is in a sauce or how many servings it would comprise. There are countless variables, and I'm unable to address questions related to recipes other than those in the book.

I cover portion sizes, nuts, and fats in detail in the book. You can eat as much food as you want, but if your goal is to find out whether a low-FODMAP diet helps your IBS symptoms, or if you want to try to pinpoint your particular triggers, please adhere to the guidelines I provide in the book. Everything you need to get going is covered there.

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    Vegan author Jo Stepaniak, MSEd, has endured IBS for decades. She understands firsthand the challenges of living with dietary restrictions as well as chronic pain and illness.
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