Low FODMAP
Safe at the serving size listed.
Safe serving
Balsamic 2 tablespoons; others unrestricted
Why
White, red wine, rice and cider vinegars are all FODMAP-free at culinary amounts. Balsamic is low FODMAP at two tablespoons. Acid does much of the work that garlic normally would in making a dish taste finished.
Recipes using vinegar
Crispy Tofu and Green Bean Stir-Fry
A proper vegetarian main that is not just a side dish with more of it. The trick is drying the tofu properly before it ever meets the pan.
- Elimination
- Reintroduction
- Maintenance
This entry is compiled from published Monash-aligned guidance rather than our own laboratory testing, and thresholds are revised as new data arrives. For the elimination phase the Monash app is the authority. See the full food list for how the categories fit together, orcheck another food.
Low-FODMAP Elimination Phase Starter Kit
A 14-page PDF: the full safe-foods list, a two-week meal plan, a printable symptom tracker and a shopping checklist you can take to the store.