Feeling confused about apple cider vinegar? You’re not the only one! Apples are high FODMAP so how can apple cider vinegar be low FODMAP? Check out my article to find out how manufacturing processes can change FODMAP levels.
What is apple cider vinegar?
Apple cider vinegar (ACV) or cider vinegar is an amber coloured liquid that has a tangy yet slightly fruity taste (The Cooks Thesaurus, 2016). The vinegar is made from the juice of crushed apples, which is double fermented (Gunnars, 2016). During the first fermentation, yeast converts the sugars in the juice into alcohol (Commins, 2015; Gunnars, 2016). Then in the second fermentation the alcohol is converted into acetic and malic acid by bacteria (Commins, 2015; Gunnars, 2016).
Organic or unpasteurised AVC contains the ‘mother’ of vinegar (strands of proteins, enzymes and bacteria), which give the vinegar a cloudy cobweb-like appearance (Gunnars, 2016).
Apples are high FODMAP, so you might be wondering why apple cider vinegar is low FODMAP. We know that fermentation of foods can reduce their FODMAP levels.
According to Nu Tran from Monash University, “Yes, fermentation does lower the FODMAP content of foods. However, it may not necessarily change the FODMAP content enough for it to go from a ‘red’ rating to an ‘amber’ rating, or an ‘amber’ rating to a ‘green’. It’s dependent on the individual foods, the fermentation process used, as well as the person’s tolerance” (Monash Blog, 2015).
In the case of the apple cider, the double fermentation manufacturing process seems to reduce the high levels of fructose and sorbitol found in apples, to safe levels within the low FODMAP threshold.
What is the safe serving size for apple cider vinegar?
According to the Monash University low FODMAP app the safe serving size for apple cider vinegar is 2 tablespoons (Monash University App, 2016). For extensive and up-to-date lists of low and high FODMAP foods please check out the Monash Low FODMAP app.
Apple cider vinegar is low FODMAP and you can safely enjoy its tangy and fruity flavours in your next meal.
Alana Scott creates delicious low-FODMAP recipes to help people live a healthy life on a low-FODMAP diet. In 2013, Alana was diagnosed with Irritable Bowel Syndrome (IBS) and has battled with a chronic immune system disorder since the age of 12. Alana is also coeliac, allergic to nuts and intolerant of dairy products, so she understands first-hand how difficult it can be to cook for and live with multiple food intolerances. These experiences inspired Alana to set up A Little Bit Yummy. Follow her online: A Little Bit Yummy, Pinterest, Google+, Facebook or on Instagram: alittlebityummy
Disclaimer: A low FODMAP diet is a specialised medical diet that should be trialled under the guidance of a professional dietitian, who will help you to find your personal tolerance levels for each FODMAP group. It is not appropriate for healthy individuals with no gastrointestinal disorders to follow a strictly low-FODMAP diet. If you are concerned or have questions, talk to your medical practitioner.