33 low FODMAP pasta sauces (recipes + store bought options)

Low FODMAP Recipes

By Kirsten Jackson

Are you searching for suitable low FODMAP pasta sauces to try? This blog will help!

Pasta is a popular food, and dressing your pasta with a sauce is common.

It can be a challenge to find delicious sauces to use when you are following the low FODMAP diet, but fear not; this blog has you covered.

Read on to discover low FODMAP pasta sauce recipes we love as well as suitable store bought options.

ARE LOW FODMAP PASTA SAUCES POSSIBLE?

Yes, low FODMAP pasta sauces are possible, and they can taste flavourful.

There are pasta sauces that contain ingredients that are high in FODMAPs (fermentable carbohydrates).

Unsuitable ingredients within the sauce, particularly in large amounts, can include (1):

Garlic
Onion and shallot
Tomato puree or tomatoes
Cheese such as ricotta
Fennel
Leeks
Mushrooms
Peppers
Celery
Chilli
Pumpkin
Cow’s milk
Coconut milk
Soy milk
Added sugars, like high-fructose corn syrup

Avoid these ingredients – you can read more about the low FODMAP diet here.

WHAT TYPE OF PASTA IS LOW FODMAP?

Before adding any sauce to your pasta dish, you need to make sure the pasta is low in FODMAPs.

Traditional wheat-based pasta contains fructans (a type of FODMAP), making it unsuitable to eat when following a low FODMAP diet (1).

You can choose from many alternative pasta options, including quinoa pasta, pea pasta, buckwheat pasta, lentil pasta or even spinach sheets.

We’ve put together this Low FODMAP pasta guide: Including 35 recipes for further inspiration.

LOW FODMAP PASTA SAUCE RECIPES

We searched for some of the best low FODMAP pasta sauces you can try.

Pasta sauces can come in a variety of flavors, including tomato-based sauces, cheese sauces, meat sauces and vegetable sauces.

If you’re making your own low FODMAP pasta sauce, take a look at these recipes below.

LOW FODMAP PASTA SAUCE WITHOUT TOMATOES

You may find a low FODMAP pasta sauce that doesn’t have tomatoes in it.

Tomatoes contain fructose, a type of FODMAP, making them unsuitable to include in your low FODMAP diet in large servings.

These recipes don’t contain tomatoes, and are low in all FODMAPs.

LOW FODMAP TOMATO PASTA SAUCES (in certified qualities)

If you want to include tomatoes in your low FODMAP diet, these recipes are suitable to try.

You can enjoy small quantities of tomatoes, which is less than ½ medium tomato per meal. Keeping to these servings will keep your sauce low in FODMAPs from the tomatoes (1).

LOW FODMAP CHEESE SAUCES

If you want to get that cheesy flavor in your low FODMAP pasta sauce – check out these recipes.

Cheese does contain lactose, but you can include small amounts of cheese in your low FODMAP diet, and this includes cheese added to a low FODMAP pasta sauce (1).

CAN YOU EAT SPAGHETTI SAUCE ON A LOW FODMAP DIET?

Usually a spaghetti bolognese sauce is high in FODMAPs, because of onion, garlic, peppers, and large quantities of tomatoes in it.

However, you can easily adapt these ingredients by keeping to small quantities of tomatoes and peppers, and swapping the onion or garlic for onion-infused or garlic-infused oil.

Here are some further recipe examples.

HOW TO MAKE LOW FODMAP PASTA SAUCE

If you want to make your own low FODMAP pasta sauce, stick to low FODMAP ingredients within the sauce.

A lot of pasta sauces have a base, which can be oil or garlic infused oil.

You can choose from many Low FODMAP Vegetables to add into your pasta sauce, which will add depth and fresh flavors.

Adding herbs to the sauce can also intensify the taste. Check out our guide on Herbs for IBS for suitable options.

If you wish to make the sauce creamy, avoid adding high amounts of lactose from dairy products such as cream cheese.

Consider Lactose Free Cream Cheese to thicken the sauce or a small handful of suitable Low FODMAP cheese.

LOW FODMAP PASTA STORE-BOUGHT SAUCES

Monash-certified low FODMAP pasta sauces

Monash is the leading authority on producing low FODMAP data.

As part of their service they also offer a paid service whereby brands can pay to be tested and then they are officially certified if they meet the low FODMAP criteria.

The following products are official ‘certified’ low FODMAP products;

Non-certified low FODMAP pasta sauces

Not every product or brand is tested by Monash, but these sauces are still low in FODMAPs and can be enjoyed if you don’t fancy making a sauce yourself.

WHAT OTHER SAUCES ARE LOW FODMAP?

Aside from pasta sauces, you can enjoy other types of sauces and condiments that are low FODMAP, which you can add to your dishes.

If you like to add a tasty sauce or condiment to your plate, you can find 21 low FODMAP condiments.

Why not check out our guides on the following:

SUMMARY

You can enjoy eating pasta dishes following a low FODMAP diet, including low FODMAP pasta sauces.

Whether you’re making it at home or buying the sauce from a supermarket, stick to low FODMAP ingredients within the pasta sauce.

Be sure to choose low FODMAP pasta varieties too.

Enjoy a hearty low FODMAP pasta dish, including the suitable sauce as part of a healthy, balanced diet.

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