Can I eat vinegar on a low-FODMAP diet?

January 1, 2026 •

3 min read

According to Monash University, a leading authority on the low-FODMAP diet, most common types of vinegar are considered low in FODMAPs and can be safely consumed in recommended serving sizes. This guide provides a detailed look at how you can answer the question, 'can I eat vinegar on a low-FODMAP diet?'

Quick Summary

Most vinegar varieties are low in FODMAPs due to fermentation, which breaks down carbohydrates. Learn safe serving sizes for common types like balsamic, apple cider, and red wine vinegar to use in cooking.

Key Points

Most Vinegar Is Low-FODMAP: The majority of vinegar varieties, including white, rice wine, and red wine vinegar, are low in FODMAPs due to the fermentation process.
Measure Carefully for Balsamic and ACV: Balsamic vinegar is low-FODMAP at 1 tbsp, while apple cider vinegar is low-FODMAP at 2 tbsp. Larger servings can contain problematic fructose levels.
Fermentation Reduces FODMAPs: The bacteria and yeast in fermentation consume fermentable sugars, converting them to acetic acid and making the final product safer for digestion.
Check for Hidden High-FODMAP Ingredients: Always scrutinize the label on processed dressings or condiments that contain vinegar, as they often include high-FODMAP additives like garlic or onion powder.
Use Personal Tolerance as a Guide: Some people with sensitive digestive systems may find the acidity of vinegar irritating to their digestive system. Start with small amounts and increase gradually while monitoring symptoms.
Vinegar Can Enhance Flavor Safely: Use low-FODMAP vinegars to add tanginess to dressings, marinades, and sauces, making your meals more delicious and satisfying without triggering IBS symptoms.
Use Reliable Resources: Consult the Monash University app or work with a dietitian to stay informed about safe foods and serving sizes on the low-FODMAP diet.

Understanding Vinegar and its Role in a Low-FODMAP Diet

The low-FODMAP diet is a specialized eating plan designed to help manage the symptoms of Irritable Bowel Syndrome (IBS) by restricting the intake of fermentable carbohydrates. These short-chain carbs can be poorly absorbed in the small intestine, leading to digestive issues. When it comes to condiments, many people following this diet are cautious about what they consume, and vinegar is a common area of confusion. Fortunately, a key process in vinegar production—fermentation—is precisely what makes most varieties suitable for a low-FODMAP diet. The microorganisms involved consume the high-FODMAP sugars from the original source (like apples or grapes), converting them into acetic acid. This conversion significantly reduces the final FODMAP content, making the end product safe for most individuals with IBS.

Which Vinegar Types are Low-FODMAP?

While most vinegars are generally suitable for a low-FODMAP diet due to fermentation, some require attention to serving size. Distilled white vinegar and rice wine vinegar are considered low-FODMAP options. Apple cider vinegar (ACV) is low-FODMAP in a 2 tablespoon serving, despite apples being high in FODMAPs, thanks to the double fermentation process. Similarly, red wine vinegar and white wine vinegar are low-FODMAP in small to moderate amounts, and malt vinegar is safe in typical servings. Balsamic vinegar requires the most caution; Monash University lists it as low-FODMAP at 1 tablespoon, but larger servings contain moderate amounts of fructose. Consulting resources like the Monash University Low FODMAP Diet App is recommended for detailed guidance.

How to Safely Incorporate Vinegar into Your Low-FODMAP Diet

Careful use is key to incorporating vinegar without triggering symptoms. Measuring recommended serving sizes is important, especially for balsamic and apple cider vinegars. Creating homemade dressings using safe vinegars and garlic-infused olive oil is a good strategy. Vinegar can also be used in sauces, marinades, and for making low-FODMAP pickles, giving you control over ingredients. Pay attention to your personal tolerance, as individual sensitivities can vary, including to acidity itself. Starting with small amounts and monitoring symptoms is advised.

Low-FODMAP Vinegar Comparison


Vinegar Type	FODMAP Status (Serving Size)	Best Uses	Precautions
Distilled White	Low-FODMAP (Any)	Pickling, cleaning, general cooking	Safest option, no concerns.
Rice Wine Vinegar	Low-FODMAP (Any)	Asian cuisine, marinades, dressings	Generally safe in normal quantities.
Apple Cider Vinegar (ACV)	Low-FODMAP (2 tbsp)	Dressings, health tonics	Adhere to serving size; apples are high-FODMAP.
Red Wine Vinegar	Low-FODMAP (Small Quantities)	Dressings, sauces, marinades	Use in moderation, test your tolerance.
White Wine Vinegar	Low-FODMAP (Normal Use)	Dressings, sauces, poaching liquids	Safe for most individuals.
Balsamic Vinegar	Low-FODMAP (1 tbsp)	Dressings, glazes, tomato sauces	High fructose above 1 tbsp; measure carefully.
Malt Vinegar	Low-FODMAP (Normal Use)	Fish and chips, sauces	Made from barley but fermentation reduces FODMAPs.

Conclusion: The Low-FODMAP Verdict on Vinegar

Vinegar can be a part of a low-FODMAP diet. Most types are low in FODMAPs, with key varieties like balsamic and apple cider vinegar requiring careful attention to portion sizes as advised by sources such as Monash University. Understanding how fermentation reduces FODMAP content allows for safe use. By choosing the right vinegars and measuring quantities, you can enhance meals without causing digestive distress. Always consider personal tolerance and consult a healthcare professional for guidance.

Low-FODMAP Recipes with Vinegar

Simple Low-FODMAP Vinaigrette: Combine 1 tbsp red wine vinegar, 2 tbsp garlic-infused olive oil, 1 tsp Dijon mustard, and season with salt and pepper.
Low-FODMAP Pickled Onions: Use distilled white or apple cider vinegar to pickle thinly sliced red or white onions. The pickling process reduces FODMAP content, but test your personal tolerance with a small amount.
Rice Wine Vinegar Marinade: Create a flavorful marinade for chicken or tofu by mixing rice wine vinegar, tamari or soy sauce, and grated ginger.

For more detailed information and an exhaustive list of tested foods, refer to the Monash University Low FODMAP Diet App, an invaluable tool for anyone following the diet.

Frequently Asked Questions

Distilled white vinegar, rice wine vinegar, and malt vinegar are among the safest choices. They are highly processed and contain minimal to no FODMAPs, making them reliable options for general use.

Yes, but it's crucial to follow a strict serving size. Monash University confirms balsamic vinegar is low-FODMAP up to 1 tablespoon. Above this amount, its fructose content increases, which can trigger symptoms.

Yes, apple cider vinegar is low-FODMAP in the recommended serving size of 2 tablespoons, as determined by Monash University. The fermentation process breaks down the high-FODMAP fructose and sorbitol found in apples.

The key is the fermentation process. Microorganisms consume the high-FODMAP sugars, such as fructose, and convert them into acetic acid. This reduces the final FODMAP load to a safe level for most people with IBS.

Both are generally considered low-FODMAP because of the fermentation process. Red wine vinegar comes from red wine and white wine vinegar from white wine, but both are safe to use in small to moderate amounts. Personal tolerance is the deciding factor.

Yes, you can. Many marinades use vinegar as a base. When preparing them, use low-FODMAP safe vinegars like red wine or rice wine vinegar and pair them with low-FODMAP oils and spices, avoiding high-FODMAP additions like garlic and onion.

Yes, some individuals may find the high acidity of vinegar irritating to their digestive system, regardless of its FODMAP content. If you experience heartburn or discomfort, you may need to limit your intake or dilute it further.