Recipes | Comfort Food

Low FODMAP Instant Pot Pork Ragu

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Our Instant Pot Low FODMAP Pork Ragu is easy, flavorful and versatile. The Instant Pot is fantastic at breaking down the collagen in a big hunk of pork shoulder or pork butt. The pork is combined with tomatoes, Italian seasoning and low FODMAP garlic flavor and cooks down to a tender shredded texture that we love with polenta, pasta, mashed potatoes – even rice!

overhead Instant Pot Pork Ragu over noodles in white bowl on brown surface
Our Low FODMAP Pork Ragu is perfect over low FODMAP pasta. Twirl that fork!

Pork Butt Isn’t What You Think It Is

First you have to buy your meat and you might come across labels that say butt and some say shoulder.

We know shopping for pork shoulder can be confusing. You might find a hunk of meat that looks like a shoulder but is labeled as “butt” or “Boston butt”. It is a cut from the top of the pig’s shoulder, forming a somewhat rectangular hunk of well-marbled meat.

It is called “butt” because in decades past, pork was often packed for storage or shipment in wooden casks called “butts”, while during the same historical time period Boston based butchers developed a signature way of cutting the shoulder, hence the name “Boston butt”.

If you can only fine a cut labeled “picnic shoulder”, feel free to use it. Luckily the Instant Pot is really great at cooking both of these cuts and creating tender, porcine deliciousness.

Our Instant Pot Low FODMAP Pork Ragu will become a new family favorite – and it is easy to make, too.

vertical Instant Pot Pork Ragu over noodles in white bowl on brown surface
The cheese and parsley on top are optional, but really add to the dish.

Note About Canned Tomatoes

You can read extensively about canned tomato products in our recipe for Low FODMAP Pizza Sauce. What I want to point out here specifically is that not all canned peeled plum tomatoes are the same in that some come packaged in purée and some in juice. The latter is quite watery and thin.

This recipe calls for the kind packed in purée. As always read labels and buy and use the recommended ingredient. I like Cento Peeled Tomatoes in Purée for this recipe.

Frequently Asked Questions

What Is The Best Instant Pot?

The best Instant Pot is the one that suits your lifestyle. You want to look at sizes, features and then brand reliability.
 
The machine we use in our Test Kitchen is the Instant Pot Duo Evo Plus. The 6-quart sized pot is the best choice, we think, for FODMAPers for many reasons.

·      The great majority of Instant Pot recipes that we have seen on the Internet are geared towards this size machine.
·      Even if you live alone or there are just a couple of you, it is smart to take advantage of your time making low FODMAP dishes to make enough to freeze for later – so that you always have low FODMAP meals at hand. This pork ragu freezes well, for instance.
·      If you have a larger household and some of them are not following the low FODMAP diet, larger batches allow you to share. We create our recipes to be appreciated by all.
 

What Is a Ragu?

Definitions vary but the common denominators are that they are of Italian origin, it combines meat and tomatoes, minced or chopped vegetables such as onion, celery and carrot often make appearances, as does wine. It is also cooked for a long time – or in our case, a shorter time in the Instant Pot, but the point is that it is a well-cooked dish. Often served with pasta.

Can Low FODMAP Instant Pot Pork Ragu 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 Pork Ragu In A Slow Cooker?

Yes. Set to Low and cook for 8 hours.

Bone-in Vs. Boneless Pork Butt (Or Shoulder)

You can use boned or bone-in, either will work. Once cooked, the meat will be so tender that it will fall away from the bone quite easily.

Can I Substitute For The FreeFod Garlic Replacer?

FreeFod Garlic Replacer is a granular garlic powder that is lab tested and certified low FODMAP by FODMAP Friendly. This is NOT conventional garlic powder; it is low FODMAP diet compliant.
 
The overall flavor of our Low FODMAP Instant Pot Pork Ragu will not be as complex and delicious without it there is not a direct substitution. Smoke ‘n Sanity Essence of Garlic Salt is the next best choice, but do not add the salt suggested in the recipe as listed below. You will not have as much control over the salt level in the recipe, but it might work for you.

Can I Substitute For The FreeFod Onion Replacer?

FreeFod Onion Replacer is a granular onion powder that is lab tested and certified low FODMAP by FODMAP Friendly. This is NOT conventional onion powder; it is low FODMAP diet compliant.
 
The overall flavor of our Low FODMAP Instant Pot Pork Ragu will not be as complex and delicious without it there is not a direct substitution. Smoke ‘n Sanity Essence of Onion Salt is the next best choice, but do not add the salt suggested in the recipe as listed below. You will not have as much control over the salt level in the recipe, but it might work for you.

Is Celery Low FODMAP?

Monash University has lab tested celery and a low FODMAP serving is 10 g, which is about ¼ of an average stalk. If you stick to our serving sizes, the dish remains low FODMAP.

How To Make Low FODMAP Instant Pot Pork Ragu

Press Instant Pot button for Sauté and set the temperature to Medium/Normal/Custom 300°F (150°C). Set time for 10 minutes. Add the oil and allow it to heat up. Brown the meat in the oil on all sides.

browing pork butt in Instant Pot

Turn off the Sauté function. Add the tomatoes and purée and crush the tomatoes a bit with a potato masher or fork. Add the stock, wine, scallion greens, carrot, celery, salt, oregano, rosemary, FreeFod Garlic Replacer, FreeFod Onion Replacer and black pepper.

ingredients for Instant Pot Pork Ragu in pot

Lock the lid in place. Set the Instant Pot to Pressure Cook on Maximum for 1 hour 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.

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.

Instant Pot Pork ragu sauce simmering away in pot

Whisk in the tomato paste. Keep an eye on it, whisking occasionally, and reduce it until it thickens a bit. Re-combine the sauce with the meat, tossing together thoroughly.

shredded pork added back to Instant Pot for Pork ragu, in tomato based sauce

Taste and adjust seasoning at this time. Your pork is ready to serve. We love it with pasta, mashed potatoes or polenta. Serve a green salad on the side with a sharp vinaigrette.

FODMAP Information

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

  • Canned Tomatoes: Monash University has lab tested canned tomatoes and  they are low FODMAP at 92 g or 3.2-ounces, which they say is about ⅗ of a cup. Moderate FODMAPs kick in at about ¾ cup or 115 g, at which point fructose can become an issue.
  • Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
  • Celery: Celery it has been lab tested by both Monash University and FODMAP Friendly. Monash University has lab tested celery and it is low FODMAP in 10 g amounts, which is about a quarter of an average stalk per serving. FODMAP Friendly gives it a “Pass” at 75 g or ¾ cup.
  • Pasta: You have to read labels, but there are many low FODMAP gluten-free brands of pasta available. Use what is called for in individual recipes. Our go-to is rice-based pasta. Monash University and FODMAP Friendly have both tested “gluten-free” pasta, but they do not specify what the pasta was made from. Monash says gluten-free pasta is low FODMAP at 145 g or 1 cup cooked; FODMAP Friendly lab testing suggested 2 cups or 146 g cooked is low FODMAP. Monash has also lab tested pasta made from rice, which they list under “rice stick” and it is low FODMAP at 220 g, which no Moderate or High FODMAP amounts given. 
  • Wine: Red, white and sparkling wine is low FODMAP in 150 ml portions as determined by Monash University and FODMAP Friendly lab testing.

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.

overhead Instant Pot Pork Ragu over noodles in white bowl on brown surface
5 from 2 votes

Low FODMAP Instant Pot Pork Ragu

Our Instant Pot Low FODMAP Pork Ragu is easy, flavorful and versatile. The Instant Pot is fantastic at breaking down the collagen in a big hunk of pork shoulder or pork butt. The pork is combined with tomatoes, Italian seasoning and low FODMAP garlic flavor and cooks down to a tender shredded texture that we love with polenta, pasta, mashed potatoes – even rice!

Makes: 8 Servings
Prep Time: 15 minutes
Cook Time: 1 hour 30 minutes
Total Time: 1 hour 45 minutes
Author: Dédé Wilson

Ingredients:

  • 1 ½ tablespoons Low FODMAP Garlic-Infused Oil, made with olive oil
  • 3- pound to 3 ½-pound (1.4 kg to 1.6 kg) bone-in or boneless pork butt or shoulder, at room temperature
  • 3, 28- ounce (793 g) cans peeled plum tomatoes in purée
  • ¾ cup (180 ml) Low FODMAP Chicken Stock or Low FODMAP Beef Stock
  • ¾ cup (180 ml) dry red wine
  • ¾ cup (48 g) finely chopped scallions, green parts only
  • 1 medium trimmed and peeled carrot, finely chopped
  • 1 medium trimmed stalk celery, finely, chopped
  • 1 teaspoon kosher salt
  • 1 teaspoon dried oregano
  • 1 teaspoon dried rosemary
  • ¾ teaspoon FreeFod Garlic Replacer
  • ¾ teaspoon FreeFod Onion Replacer
  • ¾ teaspoon freshly ground black pepper
  • 3 tablespoons tomato paste
  • Fresh flat-leaf parsley

Preparation:

  1. Press Instant Pot button for Sauté and set the temperature to Medium/Normal/Custom 300°F (150°C). Set time for 10 minutes. Add the oil and allow it to heat up. Brown the meat in the oil on all sides.
  2. Turn off the Sauté function. Add the tomatoes and purée and crush the tomatoes a bit with a potato masher or fork. Add the stock, wine, scallion greens, carrot, celery, salt, oregano, rosemary, FreeFod Garlic Replacer, FreeFod Onion Replacer and black pepper.

  3. Lock the lid in place. Set the Instant Pot to Pressure Cook on Maximum for 1 hour 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.
  4. 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. Whisk in the tomato paste. Keep an eye on it, whisking occasionally, and reduce it until it thickens a bit. Re-combine the sauce with the meat, tossing together thoroughly. Taste and adjust seasoning at this time. Your pork is ready to serve. We love it with pasta, mashed potatoes or polenta. Serve a green salad on the side with a sharp vinaigrette.

Notes:

FODMAP Information

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

Canned Tomatoes: Monash University has lab tested canned tomatoes and they are low FODMAP at 92 g or 3.2-ounces, which they say is about ⅗ of a cup. Moderate FODMAPs kick in at about ¾ cup or 115 g, at which point fructose can become an issue.

Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.

Celery: Celery it has been lab tested by both Monash University and FODMAP Friendly. Monash University has lab tested celery and it is low FODMAP in 10 g amounts, which is about a quarter of an average stalk per serving. FODMAP Friendly gives it a “Pass” at 75 g or ¾ cup.

Pasta: You have to read labels, but there are many low FODMAP gluten-free brands of pasta available. Use what is called for in individual recipes. Our go-to is rice-based pasta. Monash University and FODMAP Friendly have both tested “gluten-free” pasta, but they do not specify what the pasta was made from. Monash says gluten-free pasta is low FODMAP at 145 g or 1 cup cooked; FODMAP Friendly lab testing suggested 2 cups or 146 g cooked is low FODMAP. Monash has also lab tested pasta made from rice, which they list under “rice stick” and it is low FODMAP at 220 g, which no Moderate or High FODMAP amounts given.

Wine: Red, white and sparkling wine is low FODMAP in 150 ml portions as determined by Monash University and FODMAP Friendly lab testing.

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

Nutrition

Calories: 535kcal | Carbohydrates: 18g | Protein: 30g | Fat: 35g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 338mg | Potassium: 61mg | Fiber: 1g | Sugar: 1g | Vitamin A: 92IU | Vitamin C: 1mg | Calcium: 3mg | 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.