Is Vinegar Low FODMAP? 7 Vinegars & Their FODMAPs

October 18, 2022 (Last Updated: December 19, 2022)
is vinegar low fodmap

Is vinegar low FODMAP? That’s a valid question when you’re on the IBS low FODMAP diet.

If you’re wondering, “is vinegar low FODMAP” then this is the post for you. We’re gonna cover regular distilled, apple cider, balsamic, and a whole bunch of other vinegars too.

Here’s a quick overview of the types of vinegars:

Not sure how to add these low FODMAP condiments into your diet? Stick around for some great low FODMAP recipes.

Is Vinegar Low FODMAP?

White or distilled vinegar is made from fermented alcohol into acetic acid. It’s clear like water, has a strong scent, and a sour acidic taste. 

White vinegar, vinegar, or distilled vinegar is the same thing. So, it really doesn’t matter whether you’re asking if vinegar is okay or “is white vinegar low FODMAP?”

Update: Monash University’s app says white vinegar is low FODMAP at 2 tablespoons or 42 grams . Curious about other vinegars and their FODMAP levels? Luckily, Monash University has tested quite a few vinegars. Let’s start with apple cider vinegar (ACV) and make it down the list:

Note: all FODMAP information is based on Monash’s FODMAP App, The Fig App, and Fodmapedia. The low FODMAP diet serving size is subject to change with testing. Be sure to check with the app or carefully reintroduce ingredients into your diet.

Is Apple Cider Vinegar Low FODMAP?

Monash University tested apple cider vinegar (ACV) to be low FODMAP at 2 tablespoons [1].  This is surprising because apples are high FODMAP with Monash listing one apple with a ‘red light’ warning. This means that an apple could trigger IBS symptoms. 

is vinegar low fodmap

Apples contain a lot of FODMAPs but not so much when the juice is extracted and double fermented to make ACV. Crushed apple juice ferments and yeast turns the sugar into alcohol. The second round of fermenting turns that alcohol into acetic acid and voila, ACV with less FODMAPs.

The next vinegar on our list is another fruit based vinegar: balsamic. 

Is Balsamic Vinegar Low FODMAP?

According to Monash University, balsamic vinegar is low FODMAP at 1 tablespoon. 2 tablespoons of balsamic vinegar is moderate to high. Which is weird since grapes are low FODMAP and have a 1 cup serving size. 

is vinegar low fodmap

But luckily, the great thing about vinegar is that a little goes a long way! 1 tablespoon of balsamic vinegar is enough to make an amazing salad. Balsamic vinegar comes with some gray areas because it comes in a glaze and premade balsamic vinaigrettes.

Is Balsamic Glaze Low FODMAP?

Balsamic glaze is thought to be high FODMAP but it has not been tested. Balsamic glaze is considered a fruit concentrate and is made by cooking down balsamic vinegar with a sweetener. Fruit sugar of fructose is the main category of FODMAPs that aggravate IBS symptoms. 

Can you have premade balsamic vinaigrette?

Is Balsamic Vinaigrette Low FODMAP?

Yes! As long as the ingredient list doesn’t include high FODMAP ingredients. You can make delicious low FODMAP balsamic vinaigrette at home with 2-3 ingredients. Don’t believe us? Have a look at our favorite low FODMAP Italian Balsamic Vinegar Dressing.

Not a fan of balsamic vinegar? Try making LoFo vinaigrette with malt vinegar instead.

Is Malt Vinegar Low FODMAP?

Great news for everyone, malt vinegar is FODMAP free! That’s right, malt vinegar was lab tested and has zero FODMAPs [2] but has a serving size of 2 tablespoons or 42 grams. Malt vinegar is not gluten-free because it’s made from barley.

So stay clear of this ingredient if you have a gluten intolerance. Otherwise, malt vinegar can be enjoyed in normal portions without worrying about any tiggers. The next vinegar is a personal favorite: rice vinegar.

Is Rice Vinegar Low FODMAP?

is vinegar low fodmap

Rice wine vinegar or rice vinegar is low FODMAP at 2 tablespoons or 42 grams. Japanese cooking uses rice vinegar often and it’s even a seasoning for sushi rice.

ooking for an easy Asian pickle recipe? Try using rice wine vinegar to make this quick Malaysian pickle (minus the onions). This recipe was pre-low FODMAP diet period but since following this diet, we’ve found it to be as delicious without the onions.

The final vinegar on our list is red wine vinegar!

Is Red Wine Vinegar Low FODMAP?

Red wine vinegar is made from grapes just like balsamic vinegar. It has a low FODMAP serving of 2 tablespoons or 42 grams. 

That’s the end, folks. We hope that’s enough to answer “is vinegar low FODMAP”. Are there any other vinegars you think we should add to the list? Not sure what to do with this information or how to add vinegar into your diet? Try making these low FODMAP recipes that have some vinegar in them:

Looking for more low FODMAP information?

Are Olives Low FODMAP?

Is It Low FODMAP? Mustard, Ketchup, Mayo & 9 Other Condiment FODMAPs

Is Garlic Low FODMAP & 4 Low FODMAP Garlic Substitutes

Is Quinoa a FODMAP friendly Food?

Sweetcorn & FODMAPs

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