You may be wondering, “are tomatoes low FODMAP?”. The answer is that they can be, but it depends on the type and amount of tomato, and how it has been processed.
This article will help to advise you on what tomatoes are low FODMAP so that you can incorporate them into your low FODMAP diet.
Can I eat tomatoes on a low FODMAP diet?
Yes, if you stick to recommended portion sizes. FODMAPs are present in all tomatoes but the amount varies depending on the type of tomato and portion size.
Fructose and fructans are the FODMAPs found in tomatoes.
Fructose is a monosaccharide and stands for the ‘M’ in FODMAP, and fructans are oligosaccharides and stand for the ‘O’ in FODMAP. Both are a type of carbohydrate which can cause symptoms in people with IBS.
Fructose and fructans are not well tolerated in the human gut and can be poorly absorbed if you suffer from IBS. The fermentation of gut bacteria and excess water in the bowel can cause symptoms such as bloating and flatulence.
Are tomatoes low FODMAP? – the different types of tomato
You can eat tomatoes on a low FODMAP diet depending on the individual serving size, type of tomato, and the form that it comes in.
There are wide varieties of tomatoes available; however, Monash has only tested the types of tomatoes and tomato-based products below.
Cherry tomatoes are high FODMAP if you have 5 or more but they are safe to have if you eat 3 or less (1).
The FODMAP element of cherry tomatoes comes from them being high in fructose. It is fructose that gives them that sweet taste.
Are plum tomatoes low FODMAP?
Plum tomatoes aka common tomatoes, are high FODMAP due to containing high amounts of fructose.
Vine tomatoes, also known as truss tomatoes, are high FODMAP due to containing high amounts of fructose. Fructose gives these tomatoes a distinctly sweet taste, alongside other typically high FODMAP fruits such as apples, pears and watermelon.
Sun-dried tomatoes are high FODMAP due to containing moderate amounts of fructose.
They are made by dehydrating the tomatoes means that water is removed. The end result of dehydration is that the contents become highly concentrated, causing sun-dried tomatoes to have a higher concentration of fructose.
The following forms of canned tomatoes are high FODMAP: regular tomatoes, cherry tomatoes or vine tomatoes. All three forms of canned tomatoes are high amounts of fructose
Canned plum tomatoes are high FODMAP as they contain high amounts of fructose. Canned and drained tomatillos are low FODMAP in a regular serving size of 1 cup (75g) (1).
They are commonly used as a base in pasta dishes, soups, stews and casserole, before other ingredients are added. They also make a great alternative for jarred tomato pasta sauce.
Tomato juice is high FODMAP due to containing high amounts of fructose and fructans. This means no more Bloody Mary cocktails if you are on the restriction phase!
Monash tested tomato chutney containing garlic and onion and found it is low FODMAP in a one tablespoon serving size (1). Serving sizes greater than this are high FODMAP due to containing high amounts of fructose from the tomatoes and fructans from the onion and/ or garlic.
Is tomato pasta sauce high FODMAP?
Tomato pasta sauce with onion and garlic is high FODMAP due to high amounts of oligosaccharides and fructans coming from the onion and garlic.
Buying ready made pasta sauce may be challenging if you suffer from IBS. Look out for extra added ingredients including:
It is usually safer to make your own tomato pasta sauce whilst on the diet or you can buy ready made low FODMAP brands like Bay’s Kitchen.
Tomato sauce without added ingredients is low FODMAP in a 13g serving size (1). However it is important to check for added ingredients that may increase the FODMAP content, such as onion and garlic.
Are tomatoes low FODMAP?: tomato puree
Tomato puree is low FODMAP and can be consumed in a regular serving size.
It is a blended form of tomatoes and has a sweet taste due to it being lightly cooked before being processed into a liquid. In cooking, it is a staple ingredient for dishes such as sauces and soups due to its classic sweet tomato taste.
Tomato paste is low FODMAP and can be consumed in a regular serving size.
It is similar to tomato puree, but is thicker in consistency. Tomato paste is made by cooking the tomatoes for a longer time period before removing the seeds and skins, reducing the tomatoes down further before being blended into a paste.
4 Low FODMAP tomato recipes
Eating tomatoes on a low FODMAP diet might seem restrictive when their low FODMAP portion sizes are small. However, you don’t need to miss out on tomatoes as we have provided some low FODMAP recipes for you to try below:
Low FODMAP Roasted Tomatoes
You can combine multiple types of tomatoes in a meal if consumed in the recommended quantities. Remember to be aware of FODMAP stacking – if you want to learn more, check our post on What is FODMAP Stacking?
What are tomatoes?
Tomatoes are classed as a fruit; however, they are commonly consumed and prepared as a vegetable.
They are often consumed in main meals and side dishes and are used in Spanish, Italian, Middle Eastern, and Mexican cuisines due to their sweet, tart and tangy flavours.
Tomatoes are native to South America, specifically Peru and Ecuador; however, they are now grown throughout Europe and America.
Health benefits of tomatoes:
Tomatoes are rich in vitamins and minerals such as (2):
- Vitamin C – helps with wound healing and the maintenance of healthy skin
- Potassium – helps with fluid balance and normal body cell function
- Vitamin D – helps to keep bones, teeth and muscles healthy
- Folate – helps to make healthy red blood cells and
Tomatoes are rich in lycopene, an antioxidant that may help to protect against cancer, diabetes and cardiovascular disease (2, 3)
They are also abundant in beta-carotene, an antioxidant converted into vitamin A in your body (4). Vitamin A is essential for eye health, healthy skin and a strong immune system.
Are tomatoes low FODMAP: Summary
You can eat tomatoes on a low FODMAP diet as long as you stick to the recommended serving size.
There are wide varieties of tomatoes; however, it is important to eat tomatoes that Monash has tested to ensure you avoid unwanted IBS symptoms.
You can also eat many other tomato products, however, you should always check recommended serving sizes and the label for additional ingredients.
Tomatoes are classed as a fruit, and make the base for meals in many cuisines. They have many health benefits and contain vitamins and minerals that help to build a strong immune system and prevent diseases.
With this in mind, we have included some low FODMAP tomato recipes to make sure you never have to miss out on tomatoes again!
Written by Georgina Taylor, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert.
Serena is UK HCPC Registered Dietitian. She graduated from Coventry University in 2021 with an upper second class in Dietetics and Human Nutrition.
Serena has previously worked as an Acute Dietitian supporting inpatients with both oral nutrition support and enteral tube feeding. She is now currently working as a Specialist Weight Management Dietitian. Alongside this, Serena has worked for The Food Treatment Clinic since 2022 and has created our low FODMAP, histamine intolerance and SIBO ebooks.
Serena has a keen interest in IBS and gut health, most specifically the low FODMAP diet. She is dedicated to helping those with gut conditions to improve their overall quality of life.
Last updated on November 26th, 2023 at 08:01 am