Tomato ketchup and tomato sauce are low FODMAP in a 13g (two sachet) serve. However, larger serves contain moderate amounts of fructans. Additionally, tomato-based products such as ketchup are often manufactured with other FODMAP ingredients that create a 'FODMAP stacking' effect.
Both types of ketchup were low FODMAP at a 1 sachet (packet, which is about 2 teaspoons) sized serve and became high FODMAP at 2 sachets (packets, which is about 4 teaspoons) serve (1). At larger serving sizes the ketchups contained high levels of oligosaccharides, specifically fructans (1).
She mentioned that Rao's, my go-to brand before my IBS diagnosis, makes a “sensitive” marinara sauce that's formulated without gut-irritating ingredients. It's the only pasta sauce she could find, she told me, that has yet to cause her any digestive problems.
Soy sauce is low FODMAP and can be enjoyed in amounts of 2 tablespoons (42 g), which is a very generous amount. We prefer naturally brewed soy sauce and you can read more about soy products in our article, All About Soy.
Many types of pasta sauces can be low FODMAP if you pay attention to ingredients and portion sizes. Avoid garlic, onion, and sometimes celery in tomato-based sauces. Alfredo is also an option if you choose a dairy-free brand without added garlic or onion.
For many IBS community members, favorite trigger foods include red sauces, such as tomato and marinara sauces. Fact: Red sauces often contain garlic, onions, and sugar, making it a high-FODMAP food that is difficult to digest.
Yes, you can have pizza while following the low FODMAP diet. This article is the hub of all things pizza here at FODMAP Everyday®. This page is where you can find links for several pizza crust recipes, sauce recipes, information on flours and other ingredients, and ideas for low FODMAP toppings.
Wheat pasta: Yes, you read that correctly! According to Monash University (the creators of the low FODMAP diet), wheat pasta can be included on the low FODMAP diet in small amounts. The low FODMAP serving for wheat pasta is a ½ cup (cooked) or 74 grams.
Ketchup is listed in the Monash app under generic tomato sauce and has a low FODMAP safe serving of 13g.
The usual offenders include ketchup, pickle relish, chutney, and barbecue sauce. You may be able to tolerate small amounts of some of these foods; work with your RD to determine which and in what amounts are safe for you.
“Egg is on the list of foods you're allowed to have on the low-FODMAP diet. Eggs help because they're rich in proteins and nutrients and very low in fermentable carbohydrates.
Acidic Foods
Tomato sauce and citrus fruits, such as lemons, limes, oranges, and grapefruit, are acidic and can irritate the stomach lining, causing digestive problems. Many people don't realize that carbonated beverages are also acidic.
Because of their high acidic content, for some, tomatoes can stimulate the production of stomach acids which can result in bloating and gas.
High FODMAP Food List. Foods high in FODMAP content, like garlic, onion, baked beans, rye and more, cause digestion issues for certain groups.
French fries are a suitable option for individuals following a low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) diet to manage irritable bowel syndrome (IBS) as they do not often contain wheat.
Sourdough is one of the best tolerated breads on the low FODMAP, plus its super healthy and good for those gut bugs.
I've put together a handy list of the top 5 low FODMAP breakfast cereals to hopefully shave some time off your morning routine! Gluten Free Weetbix – I cannot explain my delight when Sanitarium brought these out earlier in the year. Quick, easy and tasty. A pantry staple.
Monash University considers a dairy product to be low FODMAP if the amount of lactose per serving is 1 gram or less (Source: A Little Bit Yummy). For this reason, butter is low FODMAP.
YES, bacon is low FODMAP! Bacon, specifically “semi-trimmed, middle rasher” bacon is now listed on the Monash University app and considered low FODMAP in amounts of 2 rashers or 60 g. Monash lists bacon as being is high in protein and fat and not contain carbohydrates – therefore FODMAPs are not an issue.
Common Low FODMAP Bread Varieties
Sourdough (white wheat, whole wheat, spelt): 2 slices. Gluten-free (white): 2 slices. Millet: 2 slices. Wheat (wholemeal, white): 1 slice.
Lay's Classic Potato Chips are another accessible low-FODMAP snack option and are low-FODMAP at 1 serving.
The good news is that you can enjoy some cheese on the low FODMAP diet. The low FODMAP diet is not a dairy free diet, however you do need to avoid high lactose products. The trick is to choose naturally low lactose cheeses and to control your portion size.
Aged cheeses include Cheddar, Camembert, Cheshire, Pecorino Style, Swiss, Brie, Blue Cheese, Havarti, or Parmesan. These are low FODMAP cheese options and they are normally well tolerated by people with lactose intolerance.
We have many Asian-inspired recipes for you to enjoy – even during Elimination. Chinese, Japanese, Thai, Korean or Vietnamese favorites – all now low FODMAP!