Most bottled salad dressings are a reflux minefield — vinegar, citrus, oil in large amounts, and sometimes dairy all stacked together. A few simple homemade options avoid the worst of it.
Four dressings to try
- Olive oil, a small amount of honey, and fresh herbs (basil or dill), whisked with a splash of water to thin it out
- Plain low-fat yogurt, a little dill, and a pinch of salt for a creamy option without heavy fat
- Mashed avocado thinned with water and a little salt, for a rich-tasting but reflux-gentler "creamy" dressing
- A light sesame-ginger dressing using low-sodium soy sauce, a small amount of sesame oil, and grated ginger instead of citrus
What to watch for even in homemade versions
Vinegar is acidic and a common trigger on its own, so most reflux-friendly dressings lean on herbs, a little sweetness, or yogurt for flavor instead. Oil-heavy dressings, even without vinegar, can still be a problem in large quantities — a light drizzle goes further than it seems and is easier on digestion than a heavily dressed salad.
Portion tip
Dressing on the side, added a little at a time, makes it easier to use less overall than pouring dressing over the whole bowl before eating.
