Apple cider vinegar (ACV) is a nutrition powerhouse with well-known benefits for a range of conditions. If you are thinking of including this healthful condiment as part of a low FODMAP diet, you may be wondering whether it is suitable, especially as apples are usually high FODMAP.
Is Apple Cider Vinegar Low FODMAP?
Ensuring that your diet is low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, also known as FODMAPS, can be critical to your digestive health, especially if you struggle with irritable bowel syndrome (IBS). The Monash University App has given apple cider vinegar a low FODMAP rating, meaning that you can safely include it in a low FODMAP diet.
Let’s look at what makes cider vinegar a low FODMAP food and how you can include it safely in your diet.
About Apple Cider Vinegar
You may have seen this distinctively tangy amber liquid on the shelves of your local health store or encountered it in a variety of recipes. ACV is simply an all-natural vinegar made from the double fermentation of crushed apple juice.
The production of ACV is a two-stage process with yeasts converting the sugars in the apple juice to alcohol and the second stage of bacterial conversion of the alcohol to the characteristic acids of vinegar, malic, and acetic acid.
Several features of this delicious vinegar have won it renown as a health-giving elixir. In particular, unpasteurized ACV is laden with strand-like complexes of friendly bacteria that are the nutritional workhorse or mother of the vinegar. IBS sufferers may find they benefit from ACV’s support of healthy and effective digestion, with stimulation of HCl production in the stomach to help break down your food efficiently.
The fermentation process of ACV is key to it being a low FODMAP foodstuff.
Fermentation lowers the FODMAP of a variety of foods. Though it does not always guarantee a low FODMAP rating, with ACV, the microbial enzymes get to work on breaking down FODMAP offenders like fructose and sorbitol which are abundant in apples. This brings the vinegar into a range where its level makes it safe to include in your diet.
How much apple cider vinegar can I enjoy as part of a low FODMAP diet?
The Monash University FODMAP app recommends using a serving size of only 2 tablespoons at a time. When introducing new foods to your diet, start with small amounts to check your tolerance. If ACV works for you, you can gradually increase your serving size and the regularity with which you use this vinegar.
Any ideas or recipes for using ACV in my low FODMAP diet?
Use your ACV serving in marinades, sauces added to water as a beverage or sprinkled as a condiment. We’re sure you’ll find some great ways to expand your low FODMAP diet with this flavourful vinegar.
It’s great that you can safely enjoy Apple Cider Vinegar as part of your low FODMAP diet.
Now you have added ACV to your diet, why not look at the Monash University FODMAP app for other delicious foods, ingredients, and recipes?