Low FODMAP Pasta Guide

Pasta, it is safe to say, is just about everyone’s favorite comfort food. It is such a versatile base for the most delicious of meals, but is pasta off limits while following a low FODMAP diet? This helpful guide will give you the information you need to understand which types of pasta you can enjoy while following a low FODMAP diet.

Pasta is a quick and easy meal option, which if you’re following a low FODMAP diet is a welcomed option. Sometimes eating a low FODMAP diet can feel really restrictive, difficult and down right boring but if you equip yourself with the right information, it can be pretty delicious!

Traditionally, pasta is made from wheat, which contains gluten. Most people think that because pasta contains gluten, that means it is not low FODMAP friendly when in actuality, that is incorrect. Gluten is not the issue when it comes to FODMAPs (although, it certainly is if you are also gluten intolerant).

Wheat is the real culprit as it is high in fructans (oligosaccharides, or the “O” in FODMAP). If you’re curious to learn more about what fructans are and which foods they can be found in, I recommend this extremely helpful article.

That being said, according to Monash University, a small amount of pasta containing wheat IS acceptable on the low FODMAP diet, though it is only about 1/2 cup of cooked pasta which let’s face it really isn’t much.

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Important Note: While this information is backed by the authority on low FODMAP research, Monash University, it is important to note that you should always consult with your doctor or registered dietician before starting any special diet, like the low FODMAP diet.

Low FODMAP Pasta Options

Nowadays it is so much easier to find pasta options that fit into a low FODMAP diet. Some of the ingredients you can look out for are pastas made from:

• Corn
• Quinoa
• Rice
• Buckwheat
• Soba Noodles
• Chickpea (>1 cup servings)
• Lentil

FAQs & Tips for buying low FODMAP pasta

Is gluten free pasta low fodmap?

Don’t be fooled. Not every brand of pasta claiming to be gluten free will also be low FODMAP friendly so it is important to read and review the ingredients before purchasing. Pastas made with ingredients like rice or corn are usually the best options if you are looking for a pasta that is both gluten free and low fodmap. Be especially mindful of emulsifiers and avoid them if you have access to better quality ingredients.

Is the low fodmap diet a gluten free diet?

Contrary to popular belief, if you are on a low fodmap diet you may not necessarily be gluten free, as wheat is actually fodmap friendly, however it is generally recommended that you avoid gluten while on the low fodmap diet as gluten can be irritating to the gut for many people.

Favorite Low FODMAP Pasta Brands

Some of my favorite pastas are fresh pastas that are gluten free, low FODMAP and in some cases grain free, too. Fresh pasta is a fantastic option because it cooks in just 3-4 minutes and it is often very difficult for people to distinguish the fact that it is actually gluten free.

Fresh Pasta Brands I Love:

• Taste Republic – They have both gluten free and grain free pasta options. My favorites are their Linguine and Tortellini.
• Cappellos – This brand is better saved for after the elimination phase as it does contain some honey and cassava which, while they do have low FODMAP serving sizes, may be best enjoyed in the reintroduction phase. All of their pastas are grain free and paleo diet friendly.

Dry Pasta Brands I Love:

• Jovial Foods – This is one of my top favorite dry pasta brands because they have such an incredible variety of pasta types to choose from, like farfalle, spaghetti, tagliatelle, AND it is made with just brown rice and water.
• Bionaturae – This authentic Italian dry pasta is made from brown rice, white rice and yellow lentil flours. They also have a great variety of pasta shapes available.
• Banza – While this brand is made using chickpea, it is low FODMAP friendly in around a little less than 1 cup servings, so it is a great option to add to veggie bowls for a little extra protein.
• Barilla – An easily accessible gluten free pasta brand that you can find in most grocery stores. While it isn’t my first choice because of the mono and diglycerides added, if you are unable to access any of the other options I’ve provided (and linked!) this is a fine option.

Low FODMAP Fresh Pasta Recipes

If you’d like to try your hand at making your own fresh pasta, here are a few recipes you may want to try:

• Gluten Free Homemade Spinach Ravioli
• Gluten Free Eggless Gnocchi

Low FODMAP Pasta Recipes

Once you’ve gotten your hands on your selected low FODMAP pasta of choice, here are some incredibly delicious recipes you’ll want to give a try:

• Lemon Ricotta Pasta
• Cacio e Pepe
• Pasta Salad with Low FODMAP Italian Dressing
• Summer Tortellini Salad
• Beetroot & Goat Cheese Pasta Sauce
• Mussels & Linguine with Spicy Marinara my recipe created exclusively for Fody Foods!
• Summer Garden Pasta my recipe created exclusively for Fody Foods!
• Baked Chicken Parm with Spicy Marinara Penne my recipe created exclusively for Fody Foods!
• Vegan Hamburger Helper Copycat my recipe created exclusively for Fody Foods!
• Pumpkin Sausage & Kale Baked Ziti my recipe created exclusively for Fody Foods!
• Lobster Spaghetti my recipe created exclusively for Fody Foods!
• Baked Gnocchi Arrabbiata with Homemade Meatballs my recipe created exclusively for Fody Foods!

The Monash FODMAP App is also a really great resource that I highly recommend downloading so you can check if your favorite foods are in fact low FODMAP friendly.