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 to help ease digestive symptoms from conditions like irritable bowel syndrome or SIBO. I've also included my favorite brands of low fodmap pasta sauce, pastas and easy low fodmap recipes the whole family will love!
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 wheat pasta IS acceptable on the low FODMAP diet, though it is only about ½ cup of cooked pasta which let's face it really isn't much.
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 listed below along with their recommended low fodmap serving size (which you can also find in the Monash app.)
- Corn (1 cup, cooked)
- Quinoa (1 cup, cooked)
- Brown Rice Flour (1 cup, cooked)
- Buckwheat (62.5 g serve, cooked)
- Soba Noodles (⅓ cup, cooked)- Note that sometimes soba noodles will contain small amounts of wheat and therefore are not always gluten free. Always check the ingredients first if you need 100% gluten free noodles.
- Chickpea Flour (>1 cup, cooked)
- Lentil (>½ cup, cookied)
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. In fact, many contain high fodmap ingredients, so it is important to read and review the ingredients before purchasing. Brown rice pasta or pasta made with quinoa 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 & cause symptoms like bloating, gas or abdominal pain.
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. Plus it's perfect for whipping up a quick weeknight meal!
Gluten Free, Low FODMAP Fresh Pasta Brands I Love:
- Taste Republic - They have delicious 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 of the low fodmap diet as it does contain some honey and cassava flour. While these ingredients do have low FODMAP serving sizes, they may be best enjoyed in the reintroduction phase. All of their pastas are grain free and paleo diet friendly. My favorite choice is their gluten free spaghetti.
Gluten Free, Fodmap 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 Chickpea Pasta - 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.
Best Low FODMAP Pasta Toppings
If you're too busy to follow a full recipe & just need an easy way to throw together a pasta dinner fast, here are some fodmap friendly toppings that you likely already have at home:
- Grass fed butter
- Parmesan Cheese
- Tomato Paste
- Lemon Juice
- Fresh Basil
- Fresh Tomatoes
- Fresh Herbs like parsley or thyme
- Garlic-Infused oil
Low FODMAP Pasta Sauces
Many brands now make "sensitive" versions of their pasta sauces that are fodmap friendly. Here are a few favorites you can easily find at your local grocery store:
- Fody Foods - Their Arrabiata Sauce & vegan Bolognese Sauce are two of my favorites.
- Mezzetta Sensitive
- Carbone - The famous NYC Italian restaurant has a sensitive version of their popular tomato sauce!
- Rao's Homemade Sensitive
- Thrive Market - They have an in-house sensitive marinara recipe
- Prego Sensitive Recipe
Easy 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:
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:
- Grated Tomato Pasta Sauce
- Low FODMAP Pesto Sauce
- Easy Lemon Pepper Parmesan Pasta
- 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.
Leave a Reply