Low FODMAP pasta guide: Including 35 recipes

Low FODMAP Recipes

By Kirsten Jackson

You may be wondering if low FODMAP pasta exists as traditional pasta is made from wheat.

Despite originating in Italy, pasta is one of the most commonly consumed foods in the world due to it being versatile, inexpensive, and an easy meal option that comforts most.

In this article, you can find a list of pasta types you can enjoy on the low FODMAP diet. We will also share low FODMAP pasta substitutes and brands you can buy.

You can also find a list of delicious low FODMAP pasta recipes, including pasta bakes, lunch, meat, seafood, and vegetarian options you can make at home.

Does Low FODMAP Pasta Exist?

Traditionally, pasta manufacturers use wheat, which contains high levels of fructans. Fructans are a type of FODMAP, part of the oligosaccharides group (the O in ‘FODMAP’).

You can read more about fructans in our ‘Fructans – are you intolerant to them?’ post here.

Although pasta contains FODMAPs, you can still have a moderate FODMAP serving of up to 2/3 cup cooked weight (1). One cup of cooked pasta is a standard portion size for an adult.

So this can be a small amount of pasta for you. Luckily, a wide selection of low FODMAP pasta alternatives can be suitable options for you.

FREE DOWNLOAD – LOW FODMAP PASTA GUIDE + RECIPES

Alternative Low FODMAP pasta options

You will see many alternatives to traditional wheat pasta in the shops now. If their ingredients are low FODMAP, then they are also suitable.

You can find these options in stores:

Amaranth pasta
Brown rice pasta (150g or 1 cup cooked)
Buckwheat pasta
Chickpea pasta (100g or 1 cup cooked)
Corn pasta
Millet pasta
Quinoa pasta
Red lentil pasta
White rice pasta

Pea and cauliflower pasta have not been tested by Monash University. However, both are made from high FODMAP ingredients so I would recommend avoiding these products. You can read our detailed guides on: ‘Are peas low FODMAP? (Including 5 recipes)’ and ‘Cauliflower FODMAP content explained.’

Low FODMAP Pasta Products List

Many brands are selling low FODMAP pasta products online and in-store. You can use any variety of these as part of your dishes.

The only brand that is officially low FODMAP certified is Schar, meaning it has been tested by Monash University to be low in FODMAPs (2)

These brands below have not been tested, but the ingredient list does not contain high FODMAP ingredients:

Ancient Harvest (Elbows, Linguine, Penne, Rotini, Shells, Spaghetti)
Andean Dream (Elbow, Fusilli, Macaroni, Shell, Spaghetti)
Asda Free From (Fusilli, Penne, Spaghetti)
Banza (Angel hair, Bugatini, Lasagne, Linguine, Penne, Rigatoni, Shells, Spaghetti, Wheels)
Barilla (Fusilli, Penne, Spaghetti)
Bionaturae (Elbows, Fusilli, Linguine, Penne, Rigatoni, Spaghetti)
DeLallo (Fusilli, Lasagna, Penne, Spaghetti)
Dr. Schar (Anellini, Conchigliette, Fusilli, Lasagna, Penne, Rigatoni, Spaghetti, Tagliatelle)
Explore Cuisine (Fusilli, Penne, Spaghetti)
Gogo Quinoa – Not lentil and cauliflower varieties (Macaroni, Lasagna, Elbows, Penne, Anelli)
Jovial (Capellini, Elbows, Farfalle, Fettuccine, Fusilli, Lasagna, Penne, Shells, Spaghetti, Tagliatelle)
Rummo (Elbows, Fusilli, Linguine, Penne, Rigate, Rigatoni, Spaghetti)
Taste Republic – Not lentil and cauliflower varieties (Fettucine, Fusilli, Lasagna, Linguine)
Tesco Free From (Fusilli, Macaroni, Penne)
Trader Joe’s Gluten-Free (Fusilli, Tagliatelle)
Tinkyada (Elbow, Fettucini, Fusilli, Penne, Shells, Spaghetti, Spirals)

Always check the ingredient list for other high FODMAP ingredients if uncertain. Some pasta can have multiple flour blends, which can be high in FODMAPs.

Cheaper Low FODMAP pasta alternatives

Alternative low FODMAP pasta can often be more expensive than wheat-based pasta. So, consider using vegetables in its place.

Here are some examples of how you can do this:

Courgetti: use a spiralizer or a potato peeler to create thin strips that resemble spaghetti. You can use this in your recipes, where you usually use spaghetti.
Courgette sheets: cut thin sheets of courgette as an alternative to pasta sheets in foods like lasagna.
Spaghetti squash: you can use this as a side dish or substitute for spaghetti or noodles.

Is gluten free pasta low FODMAP?

You may also encounter ‘wheat-free’ or ‘gluten-free’ pasta, typically crafted from a flour blend like tapioca and rice.

Gluten-free pasta must have all the wheat removed to class as gluten-free. The lack of wheat also means it contains no fructans, making it suitable for the low FODMAP diet.

Most of these pastas will be low FODMAP. However, always check the ingredients for high FODMAP ingredients, e.g., lentils, peas, and cauliflower.

An important note is that gluten is a protein and does not trigger IBS symptoms directly. You do not need to follow a gluten-free diet unless you have celiac disease.

You can read more about gluten and IBS in our ‘Gluten and IBS: Unravelling the Connection’ article.

Low FODMAP pasta recipes

Once you have found your favorite low FODMAP pasta, there are many delicious recipes for you below.

Low FODMAP pasta bake recipes

A good pasta bake is a firm family favorite – simple and comforting food. We have included some of our favorite low FODMAP recipes below, which the whole family can enjoy:

Low FODMAP pasta lunch recipes

If you’re looking for some lunch inspiration, a salad may be a great option to increase variety.

You’ll be the talk of the office for all the right reasons with any of the following recipes:

Low FODMAP Pasta Recipes with Meat

For a meal packed with protein as well as satisfying your pasta cravings, you can try these low recipes with meat:

Low FODMAP pasta recipes with seafood

You can try low FODMAP pasta recipes with seafood if you are trying to reduce red meat intake and want a lighter meal.

Here are some low FODMAP pasta recipes for seafood lovers:

Vegetarian and vegan low FODMAP pasta recipes

If you’re looking to pack in the veggies, or you’re vegetarian or vegan, some of the below recipes might take your fancy:

You can make these recipes vegan by removing the cheese. You can also check out some of our pasta bake recipes, as some are vegetarian and vegan.

Low FODMAP Pasta Sauce Options

A low FODMAP pasta sauce is the backbone of any pasta dish. Unfortunately, most of them contain garlic and onion, which makes them problematic.

To make life easier, check out our other post: ‘33 Low FODMAP pasta sauces.’

Summary

Only small amounts of regular wheat pasta can be tolerated on the low FODMAP diet for most. Luckily, there are plenty other varieties are available to enjoy.

These can be bought in stores or online, such as gluten-free pasta. However, limit lentil, pea, and cauliflower pasta as their FODMAP content has yet to be tested.

You can still enjoy a variety of pasta dishes on the low FODMAP diet. The recipes above should help meet your pasta needs or entice you to try something new!

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