23 low FODMAP dips (includes recipes and brands)

Low-FODMAP dips can add freshness, taste, and diversity to your diet, so avoiding dipping foods while following a low-FODMAP diet is unnecessary.

This article will provide 23 low-FODMAP dip recipes for dipping veggies, crackers, or chips.

The article also discusses which ingredients manufacturers commonly add to the products and should be avoided during the low FODMAP diet. 

Moreover, we share which brands provide certified low FODMAP dips.

WHAT IS A DIP?

A dip is a creamy or chunky sauce into which you can dip different foods such as chips, vegetables, bread, or crackers. 

Examples of dips include salsa, guacamole, hummus, and ranch dip. 

You can prepare dips from various ingredients, including vegetables, beans, spices, and herbs, which can help you add diversity (and plant points) to your diet.

If you are interested in learning more about plant points, read our article: What are plant points and how can I get them into my diet?

WHICH DIPS ARE LOW FODMAP

Many low FODMAP options exist, but you need to beware of the portion sizes, which you can check in the Monash app. 

This app was developed by the same researchers who developed the low FODMAP diet at Monash University.

Low FODMAP dip options include (1):

• Hummus
• Sour cream with herbs
• Eggplant dip (Baba Ganoush without garlic)

HIGH FODMAP INGREDIENTS FOUND IN DIPS TO WATCH OUT FOR

When it comes to low FODMAP dips, reading labels is the key. Commonly added high FODMAP ingredients in the dips are:

• Onion (fresh, powder, or puree)
• Garlic (fresh, powder, or puree)
• Honey
• High fructose corn syrup

High FODMAP ingredients could also hide behind “natural flavorings,” which you can read about here: Are natural flavorings high FODMAP?

Some commercial dip variations might be high in FODMAPs, but you can prepare them at home using low-FODMAP ingredients, which will give you more options.

LOW FODMAP DIP RECIPES FOR VEGGIES & CRACKERS

Many shop-bought dips might not be appropriate when following a low FODMAP diet.

However, with simple ingredient swaps, you can prepare delicious low-FODMAP dips at home.

Recipes for low FODMAP dips for veggies:

• Easy low FODMAP veggie dip
• Carrot & cumin dip
• Fody’s low FODMAP spinach feta dip 
• Low FODMAP red pepper and walnut dip
• Zucchini hummus
• FODMAP-friendly spring onion dip
• Roast vege dip
• Carrot and pepita dip
• Low FODMAP vegetable dip
• Smokey eggplant dip
• Low FODMAP instant pot baba ganoush
• Low FODMAP beetroot hummus
• Butternut squash and beet hummus
• Creamy carrot hummus
• Low FODMAP tzatziki

LOW FODMAP CHEESE DIPS

Do you fancy some potato or tortilla chips and wondering if you can have cheese dip as well?

Look no further. Check the recipes we collected for you.

Low FODMAP cheese dip recipes:

• Low FODMAP salsa cheese dip
• Low FODMAP blue cheese dip
• Low FODMAP vegan cheese sauce
• Low FODMAP cheesy pork taco dip

LOW FODMAP RANCH DIPS

Traditional ranch dip often contains buttermilk and garlic – both high FODMAP. 

Adjustments allow you to enjoy the dip even on the low FODMAP diet.

Low FODMAP ranch dip recipes:

• Creamy low FODMAP ranch dip
• Low FODMAP ranch dressing
• Fody’s homemade ranch dip

Low FODMAP guacamole

Guacamole, a famous Mexican dip, has gained worldwide popularity among food lovers. This creamy, green dip is not only delicious but also nutritious.

Add guacamole to a taco/ burrito, have it on toast, or enjoy it with tortilla chips.

Shop-bought guacamole typically contains onion, which makes it high FODMAP, but you can prepare homemade low FODMAP guacamole in a few minutes. 

Check the low FODMAP guacamole recipe.

LOW FODMAP DIPS TO BUY

Luckily, some brands provide certified low FODMAP dips.

Those products are:

• Mild, Medium, and Verde Salsa by Fody’s
• Mild and Medium Salsa by Smoke N Sanity
• Tomato and Red Pepper Chutney by Bay’s Kitchen

WHAT SAUCES CAN YOU HAVE ON THE LOW FODMAP DIET?

To learn what sauces you can have on the low FODMAP diet, read our article: High and low FODMAP sauce guide: brand names + recipes guide.

To know which low FODMAP condiments you can add to your meals, read: 21 low FODMAP condiments (includes brands & recipes).

SUMMARY

Low FODMAP dips can make your meals and snacks tastier, more interesting, and add diversity.

In the article, we share 23 low-FODMAP dip recipes for veggies and crackers, cheesy dips, ranch dips, and guacamole.

Most shop-bought dips contain high FODMAP ingredients, such as garlic, onion, honey, and high fructose corn syrup. Always read the label to avoid IBS symptoms afterward.

Instead, you can buy products from certified low FODMAP brands Bay’s Kitchen, Fody and Smoke N Sanity.

Written by Barbara Lešnik, Student Dietitian, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert