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THE IBS DIETITIAN

Kirsten Jackson Consultant BSc Hons PG Cert RD

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Low FODMAP Pasta

by Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert Leave a Comment

Does low FODMAP pasta exist? In this article I am going to explain what types of pasta you can have on restriction phase and in what quantities. If you scroll down to the end, I have also added a low FODMAP pasta recipe list.

Table of Contents

  • Introduction
  • Is pasta low FODMAP?
  • Alternative Low FODMAP pasta
  • Low FODMAP pasta alternatives – make at home.
    • Here are some good examples of how to do this;
  • LF pasta brand list
  • Low FODMAP pasta bake recipes
  • LF pasta sauce recipes
  • Tips for buying low FODMAP pasta
  • Summary

Introduction

Pasta is an easy to cook and filling meal option, so a good LF pasta option would be one of the best finds if you are on the restriction phase.

The reason that you may presume you can not have pasta is that pasta contains wheat. Wheat is typically high in FODMAPs but that does not mean you can not have small amounts on the diet which is ‘low in FODMAPs’ rather than ‘no FODMAPs.’

The other good news is that with an increasing demand for pasta which is not made from wheat, there is now a selection of suitable alternatives in the grocery store.

In this article I will be discussing different low FODMAP pasta substitutes, brands and recipes that would give plenty of options for including pasta dishes in your diet.

low FODMAP pasta

Is pasta low FODMAP?

Traditionally pasta is made from wheat, which is high in a FODMAP called fructan.

Although pasta does contain FODMAPs you can still have a small amount whilst on the restriction phase – 101g (cooked weight) (Monash).

The reason you are allowed to have some is that the diet is about reducing down the FODMAP intake to a point where symptoms do not occur. This level was tested by Monash to be safe.

You can read more about the low FODMAP diet here.

Alternative Low FODMAP pasta

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

Some options include;

  • buckwheat pasta
  • quinoa pasta
  • pea pasta
  • lentil pasta
  • brown rice pasta
  • soba noodles 
  • chickpea pasta
  • Barilla spinach sheets
  • rice noodles

You will also come across low FODMAP pasta that may be labelled as ‘wheat free’ or ‘gluten free.’ These pastas have been made from a flour blend such as tapioca and rice, they are typically low FODMAP but always check the ingredients.

Gluten free pasta has had all of the wheat removed to be gluten free. But, this also means that it contains no fructans.

Gluten is a protein and does not trigger IBS symptoms so please do not get  confused and think you need to be  on a gluten free diet.

You can read more on gluten free and IBS here.

Low FODMAP pasta alternatives – make at home.

Alternative low FODMAP pasta can be expensive so you may want to consider using vegetables in its place.

Here are some good examples of how to do this;

  • Courgetti: use a spiraliser or a potato peeler to create thin strips which resemble spaghetti. You can then use this in your spag bol.
  • Courgette sheets: cut thing sheets of courgette for an alternative to pasta sheets in foods like lasagna.
  • Spaghetti squash: you can use this as a a side dish and as a substitute for spaghetti or noodles

LF pasta brand list

So many brands are selling Low FODMAP products online and in store. I have narrowed my search and put in a link to look into these foods.

Some of the brands that sell suitable products are as follows;

  • Tesco free from penne pasta.
  • Tesco free from fusilli pasta.
  • Asda free from penne.
  • Ronzoni – Gluten free thin spaghetti Gluten free pasta
  • Ancient Harvest – Ancient Harvest Quinoa Organic Elbow Pasta, Gluten-Free
  • Barilla  – Gluten free pasta and spaghetti
  • Tinkyada Brown Rice Lasagne w/ Rice Bran
  • DeBoles – Gluten free rice spaghetti pasta
  • Jovial – Organic gluten free brown rice pasta
  • Gogo Quinoa – Organic vegan red and white macaroni pasta

Low FODMAP pasta bake recipes

One of my favourite pasta dishes is a good pasta bake – it is a simple comfort food. But, many recipes contain multiple FODMAPs.

My favourite are a few, which I have mentioned below;

  1. Chicken alfredo pasta bake
  2. Creamy tomato basil pasta bake
  3. Low FODMAP chicken and gnocci pasta bake
  4. Low FODMAP vegetable pasta bake
  5. Tuna pasta bake
  6. Gluten and dairy free pasta bake
  7. Baked Vegan pesto pasta

LF pasta sauce recipes

Sauce is the back bone of any pasta dish but most contain garlic and onion. So that you can enjoy a low FODMAP pasta dish I have put together a list of suitable options below.

They are quick, simple and easy to follow recipes to make your pasta dish yummy.

  • Low FODMAP tomato sauce
  • Low FODMAP tomato and basil pasta sauce
  • Low FODMAP pesto sauce
  • Creamy pumpkin sauce for pasta

Tips for buying low FODMAP pasta

  1. Do not presume that something which is gluten free is also low FODMAP – it may contain other high FODMAP ingredients.
  2.  Check for other high FODMAP ingredients on the back of the food packet. Pay attention towards flour blends as they might have some high FODMAP ingredients mixed in.

Summary

You can have small amounts of regular wheat pasta during the elimination stage but if the quantity doesn’t excite you there are multiple alternative pasta options available.

Written by Hunain Punekar (MSc A(Nutr) and reviewed by Kirsten Jackson

Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert

Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.

Filed Under: Low FODMAP diet Tagged With: low FODMAP pasta, low FODMAP pasta recipe

About Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert

Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.

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😪 When following a low FODMAP diet, consuming enough fibre may be challenging as often high fibre foods are restricted. However, eating enough fibre is essential for helping bulk and soften stools! ​​​​​​​​​​​​​​​​
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🙋🏼‍♀️ I am a huge advocate of the Mediterranean diet because it is repeatedly shown to be the best option for our health regardless of what is studied. AND especially in gut health.

💩 Including wholegrain, oily fish, plenty of veggies, fruits, nuts and olive oil is easy with a few tweaks to any diet!

✅ Swap your white carbs to brown
✅ Add 2 portions of fish per week - one should be oily like mackerel or salmon
✅ Eat the rainbow with fruit and veg
✅ Snack on nuts
✅ Switch your oil to olive oil

💩💩 What could you do this week to make your diet more in line with the Mediterranean diet? comment below 👇
DO YOU MOVE FOR YOUR GUT HEALTH? Comment below 👇​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
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🥵 We get told that the more intense we exercise, the better. But exercising intensely can trigger our IBS, making us feel confused about the best way to stay healthy and control our symptoms. ​​​​​​​​
​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
🤔 In reality, people like to over complicate exercise. This is why we use the term 'movement' in the Take Control method. Avoid the confusion and keep it simple by going for a daily 30 min gentle walk and you will see the benefits!​​​​​​​​
​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​​​​​​​​​
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🤔 Can you relate to any of these comments? Let 🤔 Can you relate to any of these comments? Let me know below 👇 ​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
😔 When you have IBS, you may feel that how you come across appears rude at times. IBS impacts every area of your life and you can feel you are constantly having to cover it up. Over time, this style of 'coping' can leave you feeling pretty isolated.​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
🙏 Instead of treading water with your symptoms, use research proven methods such as the low FODMAP diet process and mindfulness (part of the Take Control approach) to move forward with your symptoms and regain confidence in yourself and your social life!​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
🎉 🎉 I am giving away a FREE IBS morning routine guide which you can download via the link in my bio.​​​​​​​​
​​​​​​​​
#ibs #ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #chronichealth
⏩ Do you suffer from bloating? Comment below 👇​​​​​​​​
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🤰 Bloating is a common symptom for those suffering with uncontrolled IBS. Having bloating which is unpredictable and there everyday will make you feel tired, impact your relationship with your body and give you real anxiety about eating food.​​​​​​​​
​​​​​​​​​​​​​​​​
⏩ Instead of suffering with unpredictable bloating try the Take Control 2.0 approach of using the low FODMAP diet to identify your dietary triggers. By doing this, you can avoid foods which cause you bloating and start to feel more confident in your body.​​​​​​​​
​​​​​​​​​​​​​​​​
🎉 Would you like to start the day in a way which would benefit your gut? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​
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WHAT WOULD YOU ADD? Comment below 👇 ​​​​​​​​​​​​​​​​
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😣 IBS is a condition that others cannot see. As humans, we struggle to understand or truly believe in things that we can't touch, hold or see. As a result, IBS sufferers often feel quite alone.⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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😇 IBS is estimated to affect 5-10% of the worldwide population - so you really aren’t alone! Follow the Take Control process of finding a community to support you - there are lots of online forums where you can chat and share your worries with other people who completely understand. ​​​​​​​​
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning routine guide! Link in bio.⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #mumlife #dubaimom #constipation #chronicpain #chronicallyunwell #women'shealth #ibswishes
⁉️ Have you heard of these symptoms before?

😳 Both of these symptoms can be caused by a few things and one of them is bowel cancer. But we don't know based on symptoms alone so please go and get checked.

🩸Blood can appear on a toilet tissue, in the toilet bowl or it can look like part or all of your stool is black.

⚖️ Unexplained weight loss means that you have lost weight despite eating adequate calories and not really changing your exercise routine. It can be common in IBS to lose weight but this is due to eating less food and so it is explainable.

🙏🙏 If you have either of these symptoms please see your doctor to get checked, don't take the chance.

#bowelcancer #cancer #theibsdietitian
😭 Can you relate? Comment below👇👇​​​​​​​​​​​​​​​​​​
😫 Suffering from IBS can be difficult and burdensome especially when trying to go about your daily life. IBS is a condition that cannot be seen which makes it even more difficult for others to understand and can often feel very isolating😢. 

👉 Instead of keeping this condition to yourself, adopt the Take Control principle of community and get support from people who also have this condition. You can do this by opening up to friends (1 in 10 people have this!) or joining  online FB groups - this way you won't feel so alone in your fight! 
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide - link in bio.​​​​​​​​

#ibs diet #ibsbehindthescene ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth #microbiome #dubaidietitian #londondietitian #dubailife #dairyfree #prebiotics
🤔 WHICH ONES DID YOU KNOW? Comment below 👇 ​​​​​​​​​​​​​​​​
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😞 IBS is a very complex disorder to navigate by yourself. It’s more than just altering your diet, a lot of factors are at play with your IBS. Trying to work out what triggers your IBS is an absolute mind field.​​​​​​​​​​​​​​​​
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Adopting the Take Control Method, where the 4 pillars of IBS relief are all addressed (diet, movement, mental health and sleep), has helped so many of my clients to achieve that ultimate symptom relief because it considers EVERYTHING, not just what you out in your mouth.​​​​​​​​​​​​​​​​
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide - link in bio.​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
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