Is balsamic vinegar low FODMAP? (includes 10 recipes)

If you’re on the low FODMAP diet, you may wonder, ‘Is balsamic vinegar low FODMAP?’

Navigating which foods you can have on the low FODMAP diet can be challenging, particularly regarding sauces and dressings.

In this article, we will explore what balsamic vinegar is and whether it is low FODMAP. We’ve also included some great store-bought options and recipes for you to try out.

What is balsamic vinegar?

Balsamic vinegar is a dark, concentrated, and flavorful vinegar. It is often used in dressings, sauces, and reductions for meats and seafood. Some people even enjoy it as a dip for bread.

Genuine balsamic vinegar is made from freshly crushed grape juice, or “must,” primarily from the Trebbiano grape. 

The must is first simmered to create a thick concentrate, then aged in wooden barrels. The aging process contributes to the unique flavors and aromas of the vinegar.

Is balsamic vinegar low FODMAP?

It is is low FODMAP up to 1 tablespoon (1). 

Above 1 tablespoon, balsamic vinegar contains moderate amounts of fructose. Fructose is a monosaccharide (the ‘M’ in FODMAP).

Low FODMAP balsamic vinegar to buy

Low FODMAP balsamic vinegar is hard to come by, but there are a few options for salad dressings if you like the distinctive flavor. 

If you are looking for a balsamic salad dressing that you can pop in your bag for when you are eating out, our favorite low FODMAP options are:

• FODY Low FODMAP Balsamic Vinaigrette
• Low FODMAP Certified AIP Salad Dressing (Original Grapefruit) – Essential Oil Balsamic Vinaigrette
• Low FODMAP Certified AIP Salad Dressing (Sweet Orange) – Essential Oil Balsamic Vinaigrette 

You can also check out our blog ‘Low FODMAP Salad Dressing – Does It Exist?’ for alternative low FODMAP salad dressing options.

10 low FODMAP recipes using balsamic vinegar

From salad dressings to marinades and reductions, balsamic vinegar is very versatile. 

Below, we’ve compiled a list of great recipes:

1. Easy Low FODMAP Balsamic Vinaigrette
2. Low FODMAP Spinach Salad with Strawberries
3. Maple Balsamic Vinaigrette
4. Low FODMAP Balsamic Grilled Vegetables
5. Easy Low FODMAP Pork Tenderloin
6. Caprese Salad
7. Low FODMAP Pasta Sauce
8. Spicy Low FODMAP Tomato Sauce
9. Low FODMAP Quick Courgette Salad
10. Fody’s Easy Balsamic Glazed Salmon with Roasted Vegetables

Summary

If you are navigating a low FODMAP diet, moderation is key when incorporating balsamic vinegar.

Serving sizes up to 21g are suitable in the elimination phase of the low FODMAP diet. 

Store-bought balsamic-based vinaigrettes are available, or why not try one of the recommended recipes above for your balsamic vinegar hit?