Is Dried Pasta Low FODMAP?

December 20, 2025 •

4 min read

According to research from Monash University, the institution that pioneered the low FODMAP diet, traditional dried wheat pasta contains high levels of fructans, a type of fermentable carbohydrate. For many individuals with Irritable Bowel Syndrome (IBS), consuming large quantities of this carbohydrate can trigger uncomfortable digestive symptoms like bloating, gas, and abdominal pain.

Quick Summary

Small portions of traditional wheat pasta can be low FODMAP, but better options include pastas made from brown rice, quinoa, and corn. Always check ingredient lists, as gluten-free does not guarantee low FODMAP status.

Key Points

Portion Size Matters: A small serving (½ cup cooked) of traditional wheat pasta is considered low FODMAP by Monash University.
Gluten-Free Is Not Low FODMAP: Always read the ingredient list, as some gluten-free pastas use high FODMAP flours like lentils or beans.
Embrace Alternatives: Safe low FODMAP options include pasta made from rice, corn, and quinoa.
Check for Certification: Look for products with a low FODMAP certified logo for guaranteed safety.
Build a Low FODMAP Meal: Pair your pasta with low FODMAP sauces (using infused oil instead of garlic/onion) and plenty of safe vegetables and protein.
Test Your Tolerance: Even with low FODMAP alternatives, listen to your body and adjust portion sizes as needed, especially with pulse-based options.

The Verdict: Wheat Pasta and Low FODMAP

For lovers of classic pasta, the news is mixed but manageable. The high fructan content in traditional pasta, which is made from wheat flour, typically classifies it as a high FODMAP food. However, FODMAPs are often tolerated in smaller portions, and this is where the nuance lies. Monash University has found that a specific, small portion of cooked wheat pasta can be considered low FODMAP.

Monash's testing indicates that a serving of cooked wheat pasta up to ½ cup (around 74g) is low in fructans and generally well-tolerated by those on the diet's elimination phase. Once the portion size increases beyond this amount, the fructan content rises, likely leading to symptoms for sensitive individuals. For those who cannot tolerate even small amounts of wheat or prefer larger servings, exploring other alternatives is the best path forward. The cooking process itself does not significantly reduce the fructan content, so relying on specific portion sizes is the most accurate approach.

The Difference Between Gluten-Free and Low FODMAP

A common and critical misconception is that 'gluten-free' automatically means 'low FODMAP.' This is incorrect. Gluten is a protein, while FODMAPs are carbohydrates. While many people with IBS find that reducing wheat (and therefore fructans) improves symptoms, this isn't due to gluten sensitivity. The low FODMAP diet is not a gluten-free diet unless a person also has celiac disease.

When selecting pasta, it is vital to read the ingredient list, especially for products labeled 'gluten-free.' Many suitable gluten-free pastas are made from rice, corn, or quinoa. However, some gluten-free varieties use high FODMAP ingredients, and the flour blends can be problematic.

High FODMAP Ingredients to Watch For:

Lentil flour
Chickpea flour (except in small tested amounts)
Black bean flour
Amaranth flour
Soy flour

Low FODMAP Pasta Alternatives

Fortunately, many delicious and safe pasta options exist for those following a low FODMAP diet. These alternatives are typically made from different grains or pulses and offer a satisfying way to enjoy a pasta meal without the high FODMAP load.

Brown Rice Pasta: A very popular and widely available choice, brown rice pasta is generally low FODMAP and well-tolerated. It offers a great texture and is a staple for many on the diet.
Quinoa Pasta: Often combined with other flours like rice and corn, quinoa-based pasta is another excellent option. It provides a good source of fiber and protein.
Chickpea Pasta: While chickpeas themselves are high FODMAP, Monash University testing has determined that a specific portion size of chickpea pasta is low FODMAP (up to 1 cup cooked). This makes it a great choice for adding extra protein and fiber to your meal.
Corn Pasta: Made from corn flour, this is a readily available and safe low FODMAP alternative. It has a slightly different texture but works well in many dishes.
Buckwheat Soba Noodles: Ensure the product is 100% buckwheat, as some varieties contain wheat flour. Pure buckwheat noodles are a safe and tasty option for stir-fries and pasta salads.

Selecting a Low FODMAP Pasta

Start with the ingredient list. Look for pastas made primarily from rice, corn, or quinoa.
Look for certification. Some brands, like Schär, are officially certified as low FODMAP by Monash University, offering guaranteed safety.
Check the Monash app. If you are unsure, use the official Monash University Low FODMAP Diet App, which provides specific, tested serving sizes for various products and ingredients.
Test for tolerance. Even with low FODMAP options, individual tolerance varies. Pay attention to how your body reacts, especially with pulse-based pastas like chickpea pasta.

Comparison Table: Dried Pastas on a Low FODMAP Diet


Pasta Type	Main Ingredient(s)	Low FODMAP Status	Typical Low FODMAP Portion Size (Cooked)	Notes
Traditional Wheat	Wheat flour	High FODMAP (Portion-Dependent)	½ cup (74g)	Careful measurement is essential to avoid symptoms.
Brown Rice	Brown rice flour	Low FODMAP	1 cup (150g)	Widely available, excellent texture and versatile.
Chickpea	Chickpea flour	Low FODMAP (Portion-Dependent)	1 cup (100g)	Higher in protein and fiber; stick to the tested serving.
Corn & Rice Blend	Corn flour, Rice flour	Low FODMAP	~1 cup (145g)	A common and reliable gluten-free blend.
Quinoa	Quinoa flour, Rice flour	Low FODMAP	~1 cup	Often mixed with other low FODMAP grains for texture.
100% Buckwheat Soba	Buckwheat flour	Low FODMAP	~⅓ cup (90g)	Ensure it's 100% buckwheat and not a blend with wheat.

How to Make Your Low FODMAP Pasta Meal Delicious

The pasta is only one component of a great meal. The sauce and additions are just as important for maintaining a low FODMAP profile.

Making a low FODMAP sauce:

Use garlic-infused olive oil instead of fresh garlic to get the flavor without the fructans.
Replace high FODMAP onions with the green tops of spring onions or chives.
Use canned tomatoes, which are low FODMAP in tested amounts. Avoid sauces with high fructose corn syrup.
Add fresh herbs like basil, parsley, and oregano for flavor.

Creating a complete meal:

Add low FODMAP protein like chicken, beef, or firm tofu.
Increase the fiber and nutrients with low FODMAP vegetables like spinach, bell peppers, zucchini, or carrots.
Finish with a sprinkle of grated Parmesan cheese, which is low in lactose and generally well-tolerated.

Conclusion: Is dried pasta low FODMAP?

For those managing IBS, dried pasta can be a staple part of a low FODMAP diet, but it requires mindful choices. While traditional wheat pasta is high FODMAP in larger quantities, a small serving size is permissible. The most reliable and satisfying option is to choose dried pastas made from low FODMAP ingredients like rice, corn, quinoa, or chickpea (within tested limits). Remember, 'gluten-free' is not a guarantee of low FODMAP status, so checking ingredient lists is crucial. By selecting the right pasta and preparing it with low FODMAP sauces and additions, you can continue to enjoy delicious, gut-friendly pasta meals without worry.

For the most up-to-date and specific portion size guidance, consult the official Monash University Low FODMAP Diet App, which is the most trusted resource for FODMAP information.

Frequently Asked Questions

Yes, but only in very small, measured quantities. According to Monash University, a cooked serving of up to ½ cup (74g) is low FODMAP. Larger portions contain higher levels of fructans and are more likely to trigger symptoms.

No. While many gluten-free pastas are made from low FODMAP ingredients like rice and corn, some varieties contain high FODMAP ingredients like lentil flour, chickpea flour (in large quantities), or soy flour. Always check the ingredients list.

The best alternatives are typically made from brown rice, corn, or quinoa. These are widely available and well-tolerated on the diet. Chickpea pasta is also a good option in a tested portion of 1 cup cooked.

The most reliable method is to use the official Monash University Low FODMAP Diet App, which provides tested serving sizes. You can also look for products that carry a low FODMAP certification logo, such as those from Monash University or FODMAP Friendly.

To make a low FODMAP sauce, use garlic-infused olive oil for flavor instead of fresh garlic. You can also substitute high FODMAP onions with the green tops of spring onions or chives.

When reading the ingredients, watch out for flours derived from lentils, chickpeas (as a main ingredient), amaranth, and soy. These are often used in gluten-free products but can be high in FODMAPs.

Yes. Gluten is a protein found in wheat, while fructans are carbohydrates. While both are found in wheat, it is the fructans, not the gluten, that are the primary trigger for IBS symptoms in sensitive individuals. The low FODMAP diet specifically targets these carbohydrates.