Feeling confused about apple cider vinegar? You’re not the only one! Apples are high FODMAP, so you might be wondering why apple cider vinegar is low FODMAP. This article delves into the relationship between apple cider vinegar (ACV) and FODMAPs, providing clarity on its suitability for those following a low-FODMAP diet.
What is Apple Cider Vinegar?
Apple cider vinegar (ACV), also known as cider vinegar, is an amber-colored liquid that has a tangy yet slightly fruity taste (1). The vinegar is made from the juice of crushed apples, which is double fermented (2). During the first fermentation, yeast converts the sugars in the juice into alcohol (2, 3). In the second fermentation process, bacteria are added to the alcohol, which turns it into acetic acid, which gives apple cider vinegar its flavor and acidity. Because of this, a substance called “mother” forms in this process, which is made of bacteria, enzymes, and proteins.
FODMAPs Explained
FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that are poorly absorbed in the small intestine, leading to fermentation in the colon. This fermentation can cause gas, bloating, abdominal pain, and altered bowel habits in susceptible individuals, particularly those with Irritable Bowel Syndrome (IBS).
The Connection Between Apples, Fermentation, and FODMAPs
Apples are high FODMAP, so you might be wondering why apple cider vinegar is low FODMAP. 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 well-established that fermentation can reduce FODMAP content in foods. For apple cider vinegar, the two-stage fermentation process appears to significantly decrease the high levels of fructose and sorbitol present in apples.
Is Apple Cider Vinegar Low-FODMAP?
Apple cider vinegar (ACV) is considered low FODMAP in certain cases; however, understanding how apple cider vinegar is made and the right serving size for a low FODMAP diet can help you make the best choice for your gut health. According to the Monash University low FODMAP app the safe serving size for apple cider vinegar is 2 tablespoons. In principle, you can have 2 tablespoons per “meal” and it’s considered by Monash to be low FODMAP. Apple cider vinegar is low FODMAP and you can safely enjoy its tangy and fruity flavours in your next meal.
Read also: Side Effects of Keto Apple Cider Vinegar Gummies
How to Incorporate ACV into a Low-FODMAP Diet
You can include apple cider vinegar in your diet by mixing it with herbal tea and fruit juice or adding it to salad dressings, marinades, or sauces. Short chain fatty acids (SCFAs) are a hot topic and we thought you may enjoy trying a recipe that incorporates apple cider vinegar, a rich source of the SCFA, acetate. While we don’t yet know whether consuming SCFAs through diet confers any health benefits, we think it can’t hurt to include them in the meantime.This dressing is a terrifically easy and tasty way to incorporate the SCFA, acetate into your everyday diet. Many salads (see some suggestions under tips) require a dressing and this versatile recipe can be used to enhance their flavour. It is also has a really good shelf life so can always be ready for those quick meals after a long day.
Potential Health Benefits of Apple Cider Vinegar
A study by the Lebanese researchers indicated that taking ACV for 12 weeks daily led to remarkable weight loss, BMI, and cholesterol levels without adverse effects. The NIH published another study that observed a marked reduction in total cholesterol and fasting plasma glucose with ACV intake. In addition, studies on rats revealed that supplementation with ACV improved BMI and gut microbiota balance, reducing the harmful Firmicutes bacteria. Apple cider vinegar is allowed in small amounts in a low-FODMAP diet. This may help with weight loss, gut health, and cholesterol levels.
Potential Side Effects
Apple cider vinegar is reported to cause side effects like digestive issues, nausea, and diarrhea, especially when taken in large amounts or on an empty stomach. The skin can burn from using ACV, as well as cause throat irritation, tooth erosion, and interact with certain medications. However, it should be diluted to avoid side effects.
Alternatives to Apple Cider Vinegar
White vinegar, white wine vinegar, and rice vinegar are produced with a similar process like with apple cider vinegar, where the sugars or starches present in grains, grapes, or rice undergo fermentation to eventually transform into alcohol and then are converted into acetic acid. Thus allowing them to be good alternatives to apple cider vinegar.
Personal Experiences with the Low-FODMAP Diet
Many individuals have found the FODMAP diet to be immensely helpful in alleviating IBS symptoms. Some have reported a reduction in symptoms by as much as 90%. While the diet can be restrictive, the relief from pain, gas, and diarrhea can be highly motivating. Some people miss garlic and onions. The way to still use the aromatics in cooking is to use organic garlic infused extra virgin olive oil and the green tops only of green onions. Those ingredients are fine and marvelously flavorful. One can also “re-grow” the onion tops in a glass of water for re-use one time.
Read also: Exploring Apple Cider Vinegar and Cranberry Juice
Reintroducing Foods After the Elimination Phase
Some individuals have successfully reintroduced foods back into their diet after a period of strict adherence to the low-FODMAP diet. However, this process should be approached slowly and cautiously, listening to the body's signals. Some find that certain high-FODMAP foods, like garlic and onions, trigger symptoms even after a prolonged period of avoidance.
Digestive Enzymes as an Aid
Some individuals are trying Fodzyme. A new digestive enzyme product that may broaden vegetable/fruit consumption options, as well as other foods. It’s online only to purchase and too soon to know if it’s going to be useful, but have a look. The limits get annoying sometimes but the symptoms are worse to deal with. Good luck. Others rely on Intoleran enzymes, turning to them when their supposedly "safe" food was starting to fail them. Now they eat the safe food preceded by these enzymes. They learned of them on the Monash app, but of course they are listed as safe only from a FODMAP angle.
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