Low FODMAP Pasta

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.

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.

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