Is pasta low FODMAP?
No, regular wheat pasta is high FODMAP in a normal portion because of fructans. Pasta made from rice, corn or quinoa is low FODMAP.
Main FODMAP group: Fructans
Monash University lists wheat pasta as a high FODMAP food because of its fructans. A typical bowl of spaghetti or penne made from wheat is high FODMAP.
Low FODMAP pasta
Monash lists pasta made from rice, corn or quinoa as low FODMAP. Gluten-free pasta is often made from these grains, but check the label: pasta made from chickpea or lentil flour is not automatically low FODMAP, because legumes contain GOS.
Serving size matters
A small side portion of cooked wheat pasta contains fewer fructans than a full bowl. If you want to know how much you tolerate, check the Monash University FODMAP app and test fructans during the reintroduction phase.
Watch the sauce
Most pasta sauces and pesto contain garlic and onion. Make a quick sauce from canned tomatoes, garlic-infused oil, basil and parmesan.
Low FODMAP swaps
- Rice pasta
- Corn pasta
- Quinoa pasta
- Rice noodles