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Low FODMAP Instant Pot Caribbean-Style Pork

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Our Low FODMAP Instant Pot Caribbean-Style Pork begins with a pork shoulder and incorporates pineapple, chiles, molasses, scallion greens, allspice, thyme, ginger and nutmeg. All in low FODMAP amounts of course. Get ready for fork-tender shredded pork to serve with rice, stuff into buns or we are sure you will come up with creative uses for this easy pork dish. This recipe works as presented in a 6-quart or 8-quart Instant Pot.

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About Our Low FODMAP Instant Pot Caribbean-Style Pork

Is Molasses Low FODMAP?

You might find molasses on many high FODMAP lists. The problem with very high level high and low lists is that they do not give you the whole story. There are many foods that are considered high FODMAP that actually have low FODMAP serving sizes and molasses is one of them.
 
In fact, we even have an article called High FODMAP Foods With Low FODMAP Serving Sizes and it deserves a read or review.
 
Monash University and FODMAP Friendly have both lab tested molasses. FODMAP Friendly has given it a “Fail” at 15 g, but Monash tested smaller portions and gives it as Green Light Low FODMAP serving size at 1 teaspoon or 5 g. 
 
This recipe calls for 1 ½ tablespoons, which is equivalent to 4 ½ teaspoons. You have to look at the serving size recommendations, but the whole amount. As this recipe serves 8 to 10, the individual servings are within low FODMAP amounts.

Is Pineapple Low FODMAP?

We use fresh pineapple in this dish for flavor and its tenderizing properties. Pineapple contains bromelain, which helps tenderize proteins. Monash and FODMAP Friendly have both lab tested pineapple. Monash lab tests deem 1 cup fresh, chopped pineapple at 140 g to be Green Light low FODMAP. FODMAP Friendly give it a “Pass” at 1 cup (150 g). 
 
The pineapple in this Caribbean-Style Pork recipe brings natural sweetness, tenderness and remains low FODMAP per our recommended serving sizes.

Can Low FODMAP Instant Pot Caribbean-Style Pork Be Made Without An Instant Pot?

Yes, you can cook this dish in a large Dutch-oven. You will want to simmer on low for hours until tender. Check at the 2-hour mark.
 

Can I Make Low FODMAP Instant Pot Caribbean-Style Pork In A Slow Cooker?

Yes. Set to Low and cook for 8 hours.

Can I Substitute For The FreeFod Products?

As you probably know, garlic and onions are high in FODMAPs, specifically fructans. What is a garlic and onion lover to do? Fructans are water soluble, but not oil soluble, which is how it is possible for us to make and enjoy Low FODMAP Garlic-Infused Oil and Low FODMAP Onion-Infused Oil. But sometimes we do not want to add oil or more fat to a dish, such as with this Low FODMAP Instant Pot Caribbean-Style Pork.
 
Enter alternatives, like FreeFod Garlic Replacer and FreeFod Onion Replacer. This are granular garlic and onion powders that are lab tested and certified low FODMAP by FODMAP Friendly. This are NOT conventional garlic and onion powder; these are low FODMAP diet compliant.
 
There are several garlic and onion replacers on the market, and I find the FreeFod very easy and intuitive to use. You could leave them out – but I think this recipe is a perfect time to order these products and give them a try.
 
The overall flavor of our Low FODMAP Instant Pot Caribbean-Style Pork will not be as complex and delicious without these additions.

Can You Explain Bone-in Vs. Boneless Pork Butt? 

Did you know that the “pork butt”, also sometimes called Boston Butt, is not only the most common cut used for pulled pork recipes, but that it comes from the upper shoulder? That’s right, it is not from the rear end of the pig.

Once cooked, the meat will be so tender that it will fall away or be able to be pried away from the bone quite easily.
 

Seasoning Your Low FODMAP Instant Pot Caribbean-Style Pork

Please read this section: When your pork is done cooking, but prior to reducing the sauce, it might taste bland; don’t fret! Also, refrain from seasoning at this point.

Take the time to follow the directions to reduce the sauce. It makes ALL the difference. Trust me. It makes the difference between you thinking the dish is

It is true that the dish does take a bit of salt to have proper balance, but the subsequent step of reducing the sauce is incredibly important.

Basically, prior to the sauce reduction step you are not getting the full effect of this dish. Once you have reduced the sauce and re-combined it with the pork, at that point assess your seasoning and adjust as necessary. It cannot be over-stated that the sauce reduction can make or break this dish.

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Ingredients For Low FODMAP Instant Pot Caribbean-Style Pork

All the ingredients are easy to find – except for the FreeFod Garlic Replacer and their Onion Replacer, so plan ahead as you will most likely have to order them.

I didn’t get the can of mild green chiles in the images, but you are looking for something like Hatch Mild Green Chilis.

BTW, whether you call them chiles, chilis, or chilies or even chillis often depends on where you are from! Read our article on all things chile for more info.

Caribbean-pork-ingredients

How To Make Low FODMAP Instant Pot Caribbean-Style Pork

Stir together the pineapple, scallion greens, chiles, molasses, hot sauce, the FreeFod Garlic Replacer and the FreeFod Onion Replacer, ginger, salt, thyme, allspice, black pepper and nutmeg in your Instant Pot. 

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Add the pork and turn to coat.

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Lock the lid in place. Set the Instant Pot to Pressure Cook on Maximum for 1 hour 10 minutes with the Keep Warm setting off. Press Start.

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Allow the pot to cook and then return to normal pressure on its own, which will take about 20 to 30 minutes after the timed cooking period. Unlock the lid.

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Remove the pork to a large bowl.

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Then you can shred it with two forks. Discard any large hunks of fat you might come across.

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Skim excess fat off of the surface of the sauce and discard.

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Set machine to Sauté on Medium/Normal/Custom 300°F (150°C) for 20 minutes and press Start. It will come to a simmer. Keep an eye on it, stir occasionally, and reduce it until it thickens.

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Re-combine the sauce with the meat, tossing together thoroughly. Taste and adjust seasoning at this time. Your pork is ready to serve, perhaps with a side of rice or fried plantains.

Instant Pot Inspiration

This recipe was inspired by one in The Instant Pot Bible, by Bruce Weinstein and Mark Scarbrough. They are the authors of Instant Pot Bible, The Instant Pot Bible: The Next Generation and also From Freezer to Instant Pot The Cookbook: How to Cook No-Prep Meals in Your Instant Pot Straight from Your Freezer and these books are authorized by Instant Pot, so you know they are the real deal. If you have an Instant Pot, you need these books.

I have found many recipes in their books that are easy to FODMAP, filled with flavor and have easy-to-understand directions – and many of the recipes can be converted to low FODMAP.

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4.25 from 4 votes

Low FODMAP Instant Pot Caribbean-Style Pork

Our Low FODMAP Instant Pot Caribbean-Style Pork begins with a pork shoulder and incorporates pineapple, chiles, molasses, scallion greens, allspice, thyme, ginger and nutmeg. All in low FODMAP amounts of course. Get ready for fork-tender shredded pork to serve with rice, stuff into buns or we are sure you will come up with creative uses for this easy pork dish. This recipe works as presented in a 6-quart or 8-quart Instant Pot.

Makes: 8 Servings
Prep Time: 10 minutes
Cook Time: 2 hours
Total Time: 2 hours 10 minutes
Author: Dédé Wilson

Ingredients:

Preparation:

  1. Stir together the pineapple, scallion greens, chiles, molasses, hot sauce, the FreeFod Garlic Replacer and the FreeFod Onion Replacer, ginger, salt, thyme, allspice, black pepper and nutmeg in your Instant Pot.
  2. Add the pork and turn to coat. Lock the lid in place. Set the Instant Pot to Pressure Cook on Maximum for 1 hour 10 minutes with the Keep Warm setting off. Press Start. Allow the pot to cook and then return to normal pressure on its own, which will take about 20 to 30 minutes after the timed cooking period. Unlock the lid. Remove the pork to a large bowl, where you can shred it with two forks.
  3. Skim excess fat off of the surface of the sauce and discard. Set machine to Sauté on Medium/Normal/Custom 300°F (150°C) for 20 minutes and press Start. It will come to a simmer. Keep an eye on it, stir occasionally, and reduce it until it thickens. Re-combine the sauce with the meat, tossing together thoroughly. Taste and adjust seasoning at this time. Your pork is ready to serve, perhaps with a side of rice or fried plantains.

Notes:

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Ginger: Monash University has lab tested fresh ginger root and has determined it to be free of FODMAPs, making it one of our go-to no FODMAP foods.
  • Molasses: There is a lot of confusion surrounding molasses as it is on many high FODMAP lists. Monash University and FODMAP Friendly have both lab tested molasses. FODMAP Friendly has given it a “Fail” at 15 g, but Monash tested smaller portions and gives it as Green Light Low FODMAP serving size at 1 teaspoon or 5 g.
  • Pineapple: Monash and FODMAP Friendly have both lab tested pineapple. Monash lab tests deem 1 cup fresh, chopped pineapple at 140 g to be Green Light low FODMAP. FODMAP Friendly give it a “Pass” at 1 cup (150 g). Monash has also tested dried pineapple and they have not determined a low FODMAP amount. It is Moderate at 25 g for fructans.
  • Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Dinner, Main Course
Cuisine: American, Caribbean

Nutrition

Calories: 420kcal | Carbohydrates: 11g | Protein: 23g | Fat: 21g | Saturated Fat: 1g | Sodium: 292mg | Potassium: 55mg | Fiber: 1g | Sugar: 3g | Calcium: 10mg | Iron: 1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.