Low-FODMAP Braised Pork with Apples; Gluten-free

I love creating gut-friendly and low-FODMAP favorites; I have recipes that are quick and easy, and long-simmered, gourmet meals. 

When I post them on the blog, you can be assured that the meal will be delicious, while reducing the high FODMAP triggers that can aggravate IBS.

This recipe for Low-FODMAP Braised Pork with Apples is a simple yet satisfying meal.  It combines high-protein, pork tenderloin roast with the sweetness of apple, to create a lovely flavor that everyone adores. Serve it with Low-FODMAP Creamy Thyme Mashed Potatoes, Rice-Quinoa, or Lemon & Rosemary Roasted Potatoes.  Perfect for Christmas or Easter time!

If you are confused about using apples in a low-FODMAP recipe, then keep reading.  The answer is something VERY important to those of us that follow the low-FODMAP diet:  It is based on the PORTION size.

Remember, the low-FODMAP diet, is not a no-FODMAP diet.  You will consume FODMAPs, everyday!  It is just necessary to know how much, and what kind, so you don’t overdo it.

Certain types of apples have been tested for FODMAP content, and there are reported low-FODMAP portions. For Granny Smiths, that have been peeled, it is a 25g serving.

So, a recipe that uses this amount, or less per individual serving will be a low-FODMAP recipe!  Simply ensure you don’t ladle the majority of apple slices to your plate, and you should be just  fine 😊

It so necessary, and helpful to pay attention to portion sizes, and to obtain one of the FODMAP food apps (such as Monash Uni and FODMAP Friendly) when you are navigating this low-FODMAP Elimination and Personalization Phases.  You may be amazed at how many options you actually have!

You may also love my:

• Low-FODMAP Braised Beef Ragu over Polenta
• Low-FODMAP Red Wine Braised Short Ribs
• Low-FODMAP Barbecue Baby Back Ribs in Slow-Cooker
• Low-FODMAP Marmalade Glazed Grilled Pork Loin
• Low-FODMAP Hearty Meatloaf with Savory Sauce
• Low-FODMAP Best Family Meals, Easy and Kid-Friendly!

Or check out over 600 more low-FODMAP recipes on the blog. Gut and IBS-Friendly!

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Braised Pork with Apples; Gluten-free

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Rich, hearty and satisfying low-FODMAP recipe for Braised Pork with Apples. IBS-friendly and gluten-free.

• Author: Dr. Rachel Pauls
• Prep Time: 15 minutes
• Cook Time: 1 hour 45 minutes
• Total Time: 2 hours
• Yield: 8–12 servings 1x
• Category: Entree, Dinner
• Method: Baking
• Cuisine: American
• Diet: Gluten Free

Ingredients

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• 3 pounds boneless pork loin roast, trimmed of visible fat
• 1 teaspoon kosher salt, plus to taste
• 1 teaspoon black pepper, plus to taste
• 2 tablespoons garlic-infused olive oil*
• 3 medium carrots (180g), peeled and sliced into coins, or chopped
• 1 celery stalk (50g), minced
• 3 scallions, green tips only, cut into 1 inch pieces*
• 1 tablespoon minced fresh thyme
• 1 tablespoon minced fresh rosemary
• 1 teaspoon dried sage
• 3 tablespoons low-FODMAP, gluten-free, all-purpose flour
• 2 cups low-FODMAP beef broth; divided*
• 1 tablespoon Dijon mustard
• 1 teaspoon apple cider vinegar 
• 1 teaspoon brown sugar (optional)
• 1 Honeycrisp, Gala, or Golden Delicious apple, peeled, cored and thinly sliced (150g after peeling/coring)

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Instructions

• Preheat oven to 350F and place rack in center of oven
• Pat your pork roast dry with paper towels and season all over with the salt and pepper
• Add garlic-infused olive oil to a large oven-safe Dutch Oven or Braiser and place on the stovetop over medium-high heat
• Add the pork to the pan and brown on all sides, about 6-8 minutes
• Transfer to a plate to stay warm for later
• Reduce heat, and add carrots and celery to the skillet sauté for 3-4 minutes until soft
• Stir in the scallion tips, then fresh thyme, rosemary, and dried sage, and allow to brown for about 30 seconds.  Then add the LF, GF flour and let it to brown slightly as well
• Add 2-3 tablespoons beef broth (more if necessary), and stir to deglaze the pan
• Drizzle in the rest of the beef broth, while stirring.  Bring to a simmer and stir well
• Once well combined, mix in the Dijon mustard and apple cider vinegar  
• Taste broth, and season with salt and pepper, optional brown sugar, or additional herbs
• Return the pork to the pan and cover. Place into the oven and bake for 1 hour
• Remove the pan, uncover and put the sliced apple around the pork.  Return to oven for an additional 30 minutes, or internal temperature of 155F
• Once cooked, taste sauce, and add seasoning if desired
• Allow to rest, then slice to serve 
• Serve over mashed potatoes, rice, roasted potatoes, or quinoa, garnished with fresh thyme and rosemary leaves

Notes

• Although this recipe has not been lab-tested, a single serving should be low-FODMAP based on available data at time of posting
• Equipment: Large oven-safe Braiser or Dutch Oven
• The tip of the scallion is low in FODMAPs, avoid the bulbs
• For peeled Granny Smith apples, one low-FODMAP serving is 25 g
• For infused oil, the flavor remains, but not the FODMAPs.  Enjoy these without the tummy ache. See more low-FODMAP Tips here!
• Select a beef broth without added onion or garlic or make your own!
• Celery is low in FODMAPs in 10g servings