Can you eat vinegar on low FODMAP? A Guide to Gut-Friendly Flavor

November 4, 2025 •

4 min read

According to research from Monash University, the institution that pioneered the low FODMAP diet, most vinegars are considered low FODMAP in standard serving sizes, providing a tangy option for flavor. However, portion control is crucial for certain types, making the question 'Can you eat vinegar on low FODMAP?' depend on the specific vinegar and how much you use.

Quick Summary

Vinegar is a generally safe and flavorful addition to a low FODMAP diet, though specific serving sizes are key for varieties like balsamic. Fermentation helps reduce FODMAP content, but checking for high-FODMAP additives is always wise for sensitive individuals.

Key Points

Serving Size Matters: For balsamic vinegar, limit servings to 1 tablespoon to avoid exceeding the low FODMAP threshold due to its fructose content.
Fermentation Reduces FODMAPs: The fermentation or distillation process for most vinegars, including apple cider, red wine, and distilled white, breaks down fermentable carbohydrates, making them safe for a low FODMAP diet.
Not All Vinegars Are Equal: While most vinegars are safe, always check specific serving sizes using a reliable source like the Monash app, as some (like balsamic) have restrictions.
Watch for Additives: When buying pre-made dressings or sauces, check ingredient lists for hidden high-FODMAP items like garlic, onion, or high-fructose corn syrup.
Apple Cider Vinegar is Low FODMAP: Despite being made from high FODMAP apples, ACV is low FODMAP in servings up to 2 tablespoons because the fermentation process removes the fructans and sorbitol.
Homemade is Safest: To ensure a low FODMAP condiment, make your own dressings using safe vinegars, olive oil, and low FODMAP herbs instead of store-bought versions.

Navigating Vinegar on a Low FODMAP Diet

For those managing Irritable Bowel Syndrome (IBS) and other digestive issues through a low FODMAP diet, understanding which condiments are safe can be challenging. Many sauces and flavor enhancers contain high-FODMAP ingredients like garlic and onion. Vinegar, however, is a reliable way to add acidity and zest to your meals. The fermentation process that produces vinegar significantly lowers its FODMAP content, making most types gut-friendly when consumed in appropriate amounts.

The Low FODMAP Status of Different Vinegars

The acceptability of vinegar on a low FODMAP diet largely depends on its source and how it's processed. Monash University has tested and provided guidance on several common types:

Balsamic Vinegar

Balsamic vinegar is safe for low FODMAP in limited quantities. Monash University states that a 1-tablespoon serving is low FODMAP. This is because larger amounts contain moderate levels of fructose. Given its concentrated flavor, one tablespoon is often enough for a serving of salad dressing or a drizzle over food. Be cautious with balsamic glazes, which are often concentrated with extra sugars that could increase the FODMAP load.

Apple Cider Vinegar (ACV)

Despite apples being a high FODMAP food, the extensive double-fermentation process used to create ACV reduces its FODMAP levels to a safe threshold. According to Monash, a serving of up to 2 tablespoons is considered low FODMAP. ACV is a versatile option for salad dressings, marinades, and pickling.

Red and White Wine Vinegars

Both red and white wine vinegars are excellent low FODMAP choices. The fermentation process involved in their creation significantly breaks down fermentable carbohydrates. Monash has certified that a 2-tablespoon serving of red wine vinegar is low FODMAP. Similarly, white wine vinegar is also listed as safe. These are great for dressings and marinades where you need a neutral or red wine flavor.

Distilled White Vinegar

Distilled white vinegar is a safe and reliable low FODMAP option. The distillation process effectively removes any fermentable carbohydrates, leaving behind pure acetic acid and water. This makes it an ideal choice for brines, sauces, and cleaning, with no FODMAPs to worry about.

Rice Wine Vinegar

Rice wine vinegar is considered a low FODMAP condiment. Monash University has confirmed that a serving of 2 tablespoons is low FODMAP, and it remains low even in larger quantities (up to 500g). It adds a mild, sweet, and tangy flavor, perfect for Asian-inspired dishes and dressings.

Comparing Low FODMAP Vinegars


Vinegar Type	Low FODMAP Serving Size	Key Considerations	Best For...
Balsamic Vinegar	1 tablespoon (21g)	Moderate fructose in larger servings. Avoid balsamic glazes with added sugars.	Dressings, marinades, drizzling over foods.
Apple Cider Vinegar	2 tablespoons (42g)	Safe despite apples being high FODMAP due to fermentation.	Dressings, marinades, health tonics (diluted).
Red Wine Vinegar	2 tablespoons	Fermentation process removes FODMAPs.	Classic vinaigrettes, marinades.
White Wine Vinegar	Safe in standard servings	Similar to red wine vinegar, safe due to fermentation.	Light dressings, sauces.
Distilled White Vinegar	Safe (contains no FODMAPs)	No FODMAPs, but can be harsh in flavor.	Pickling, recipes requiring a neutral acid.
Rice Wine Vinegar	2 tablespoons (42g)	Mild and slightly sweet flavor.	Asian-inspired dishes, marinades.

How to Use Vinegar Safely on a Low FODMAP Diet

Mind Your Portion Sizes: Always adhere to the recommended serving sizes, especially for balsamic vinegar, to prevent exceeding the low FODMAP threshold.
Read Labels Carefully: Check ingredients for any hidden high-FODMAP additives like garlic, onion, high-fructose corn syrup, or honey, particularly in pre-made dressings or sauces.
Create Your Own Dressings: Homemade salad dressings are the safest bet. Combine a low FODMAP vinegar with olive oil, herbs, salt, and pepper for a simple, flavorful option. For an easy low FODMAP balsamic vinaigrette recipe, you can refer to resources like FODMAP Everyday.
Use Infused Oils: If you miss garlic and onion flavors, utilize garlic-infused or onion-infused oils. The FODMAPs in garlic and onion are water-soluble, so they don't transfer to the oil, which is a safe way to add flavor.
Experiment with Herbs: Fresh herbs like basil, chives (green parts only), cilantro, and parsley pair excellently with vinegar-based dressings and are low FODMAP.

Conclusion

In summary, vinegar is not off-limits on a low FODMAP diet. The key is to be mindful of the type of vinegar and its specific low FODMAP serving size, with a particular emphasis on portion control for balsamic vinegar. By understanding how the fermentation or distillation process affects the FODMAP content, you can confidently use a variety of vinegars to add flavor and acidity to your meals without triggering digestive symptoms. Always remember to check for high-FODMAP additives in commercially prepared products. With a little awareness, vinegar can be a wonderful, gut-friendly staple in your kitchen.

For more detailed information on balsamic vinegar, including recipes, consider checking out this helpful resource: Is balsamic vinegar low FODMAP? (includes 10 recipes).

Frequently Asked Questions

Yes, apple cider vinegar is low FODMAP. According to Monash University, a serving size of up to 2 tablespoons is considered safe. The fermentation process significantly reduces the fructans and sorbitol found in the apples it's made from.

The safe low FODMAP serving size for balsamic vinegar is 1 tablespoon (21 grams). Consuming larger quantities may introduce a moderate amount of fructose, potentially triggering symptoms in sensitive individuals.

The reason vinegar is generally low FODMAP is due to its specific fermentation or distillation process. This process efficiently breaks down the fermentable carbohydrates into acetic acid, leaving a final product with little to no FODMAP content.

No, not all store-bought vinegars are automatically low FODMAP. It's crucial to check the label for added ingredients, especially in flavored vinegars, dressings, or glazes. Look for hidden high-FODMAP additives like garlic, onion, or high-fructose corn syrup.

Yes, rice wine vinegar is a great low FODMAP option. Monash University has confirmed that a serving of 2 tablespoons is low FODMAP. It is safe to consume even in larger amounts as a condiment.

To add flavor, use low FODMAP vinegars like red wine, white wine, or rice wine vinegar. You can create homemade dressings with these vinegars and combine them with olive oil, low FODMAP herbs (like basil or chives), and garlic-infused oil to get a flavorful, safe result.

If you are concerned about fructose or need a larger portion than the recommended 1 tablespoon of balsamic, good low FODMAP substitutes include red wine vinegar, which has a larger safe serving size. For a sweeter flavor, you can use a small amount of maple syrup in a vinaigrette.