Pasta is a comfort food for a lot of people, and one of the first things to go on the low FODMAP diet. Fortunately, low FODMAP pasta is easy to find, and with the right sauce, pasta night can stay on the menu. The sauce is often a bigger problem than the pasta itself.
Why Regular Pasta Is a Problem
Regular pasta is made from wheat, which is high in fructans, the same issue covered in our guide to low FODMAP bread. In a randomized, double-blind trial in people who thought they were sensitive to gluten, fructans caused more symptoms than gluten did.2 So for many people with IBS, gluten-free pasta helps because it's wheat-free, not because it's gluten-free.
Fructans are dose-dependent. A small side serving of wheat pasta affects you less than a large bowl, and some people find they tolerate a modest portion after reintroduction.
Pasta Types Compared
| Pasta | FODMAP status | Notes |
|---|---|---|
| Rice pasta | Low | Closest to regular pasta; don't overcook |
| Corn or corn-and-rice pasta | Usually low | Holds its shape well |
| Rice noodles | Low | Great for Asian-style dishes |
| Quinoa pasta | Usually low | Check it isn't mixed with legume flour |
| Soba noodles | Low if 100% buckwheat | Many brands add wheat flour |
| Spaghetti squash | Low | A vegetable alternative |
| Regular wheat pasta | High in larger portions | Fructans |
| Spelt pasta | High | Fructans |
| Wheat noodles, egg noodles | High | Fructans |
| Gnocchi | High in our data | Usually contains wheat flour |
| Chickpea and lentil pasta | High | GOS; gluten-free but not low FODMAP |
Portion size still matters: low FODMAP ratings are set per serving.1
Cooking Gluten-Free Pasta
Gluten-free pasta behaves differently. A few tips:
- Use plenty of well-salted water and stir often in the first few minutes, so it doesn't stick
- Start tasting a couple of minutes before the packet time; it goes from firm to mushy quickly
- Rinse briefly only if you're making a cold pasta salad
- Toss with sauce straight away; gluten-free pasta firms up as it cools
Easy Low FODMAP Pasta Sauces
Simple tomato
Warm garlic-infused oil, add canned crushed tomatoes or tomato sauce, a pinch of sugar, salt and dried oregano. Simmer for 15 minutes and finish with basil and parmesan. Keep the portion moderate, since tomato adds up.
Lemon and herb
Olive oil, lemon zest and juice, chives, parsley and plenty of parmesan. Add a splash of pasta water to make it glossy.
Creamy cheese sauce
Lactose-free milk thickened with a little cornstarch, plus cheddar or parmesan. A quick low FODMAP mac and cheese.
Low FODMAP pesto
Blend basil, parmesan, walnuts (pine nuts are high in our data), lemon and garlic-infused oil instead of fresh garlic.
Bolognese-style
Brown ground beef in garlic-infused oil with grated carrot and leek greens, then add tomato, a splash of red wine and herbs. Simmer slowly.
Protein add-ins
Chicken, shrimp, tuna, firm tofu or bacon, plus vegetables such as spinach, eggplant or a small amount of zucchini.
Ready-Made Sauces
Most jarred pasta sauces contain onion and garlic, and basil pesto is moderate FODMAP because of its garlic. Alfredo-style sauces add cream and sometimes garlic. A few brands make certified low FODMAP sauces, which are a useful shortcut. Otherwise, scan the jar with the Stummy app or check its ingredients in our FODMAP checker before you buy.
Eating Pasta Out
Many Italian restaurants now offer gluten-free pasta. Ask whether the sauce is made with onion or garlic, and whether they can make a simple version with olive oil, tomato or butter and parmesan. Our guide to eating out with IBS has scripts for asking.
Build a Balanced Plate
Keep the rest of the meal simple, which is how meals in low FODMAP diet trials were designed.3 A moderate serving of rice pasta with a protein and a side salad dressed with a homemade vinaigrette is easier on the gut than a large bowl of pasta with garlic bread.
See our 7-day meal plan for more ideas, and our sauces and condiments guide for more flavor without garlic and onion.
