Is apple cider vinegar low-FODMAP, or could it trigger digestive issues? 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. Here’s what you need to know.
What Is Apple Cider Vinegar?
Apple cider vinegar (ACV), also known as cider vinegar, is produced from fermented apple juice. First, apples are crushed, and the juice is squeezed out. The juice is then fermented using yeast that consumes the natural sugars of the apples, converting them into alcohol (ethanol). In the second fermentation process, bacteria are added to the alcohol, which turns it into acetic acid. This 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. This is also the reason why unfiltered apple cider vinegar has a cloudy appearance.
Why Is Apple Cider Vinegar Low FODMAP?
Apples are considered high FODMAP, which might make you curious as to why apple cider vinegar is classified as low FODMAP.
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. This reduction brings these compounds within the acceptable range for low FODMAP standards.
What is the Recommended Serving Size of Apple Cider Vinegar on a Low FODMAP Diet?
According to the Monash University Low FODMAP app, the serving size recommended for apple cider vinegar is 2 tablespoons per meal.
Potential Health Benefits of Apple Cider Vinegar
Research has been connected to many health benefits from 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 level without adverse effects. [1]
The NIH published another study which observed a marked reduction in total cholesterol and fasting plasma glucose with ACV intake. [2]
In addition, studies on rats revealed that supplementation with ACV improved BMI and gut microbiota balance, reducing the harmful Firmicutes bacteria. [3]
With this evidence, apple cider vinegar proves it could be beneficial to incorporate into daily life for weight management, cholesterol regulation, and improving gut health.
Best Ways to Add Apple Cider Vinegar to Your 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. There are also ACV gummies, and you can even make apple butter as a spread for various dishes.
What Are the Side Effects of Apple Cider Vinegar?
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. To avoid these risks, it’s recommended to dilute ACV before using or drinking it as well as consulting with your doctor, dietitian, or nutritionist to make sure it’s right for you.
Conclusion
Apple cider vinegar is allowed in small amounts in a low-FODMAP diet. This may help with weight loss, gut health, and cholesterol levels. However, it should be diluted to avoid side effects. Although there is some research on its benefits, more studies are needed.
FAQs:
Is Apple Cider Good For IBS?
Some evidence suggests that apple cider vinegar (ACV) may help with IBS by increasing stomach acid to aid digestion, but more research is needed.
What Is A Good Alternative 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 converted into acetic acid. Thus allowing them to be good alternatives to apple cider vinegar. You can also use fresh lemon and orange juice since they have the same acidity, without triggering IBS.
References:
- Abou-Khalil, R., Andary, J., El-Hayek, E., & Crean, V. (2024). Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: A randomised, double-blind, placebo-controlled study. BMJ Nutrition, Prevention & Health. Retrieved from https://nutrition.bmj.com/content/early/2024/01/18/bmjnph-2023-000823
- Hadi, A., Pourmasoumi, M., Najafgholizadeh, A., Clark, C. C. T., & Esmaillzadeh, A. (2021). The effect of apple cider vinegar on lipid profiles and glycemic parameters: A systematic review and meta-analysis of randomized clinical trials. BMC Complementary Medicine and Therapies, 21(1), 179. Retrieved from https://pubmed.ncbi.nlm.nih.gov/34187442/
- Bouderbala, H., Dib, W., Kheroua, O., Saidi, D., & Kaddouri, H. (2019). Modulation of the intestinal microbiota by apple cider vinegar in rats subjected to cafeteria diet. Laboratory of Physiology of Nutrition and Food Security, University of Oran1 Ahmed Ben Bella. Retrieved from https://www.sciencedirect.com/science/article/pii/S1878648019304392
