Is Gluten-Free Pasta on the FODMAP Diet? Understanding Your Options

November 10, 2025 •

4 min read

According to Monash University, not all gluten-free products are automatically low FODMAP. The truth is more nuanced, and understanding the ingredients is the crucial step to knowing if gluten-free pasta on the FODMAP diet is a safe choice for your sensitive stomach.

Quick Summary

Some gluten-free pastas are low FODMAP, but others contain high-FODMAP ingredients like lentil or soy flour. Check labels for safe options made from rice, corn, and quinoa.

Key Points

Not Always Safe: The 'gluten-free' label does not guarantee a product is low FODMAP, as replacement ingredients can be high in FODMAPs.
Check Ingredients: Always read the ingredients list to ensure the pasta is made from low-FODMAP flours like corn, rice, or quinoa.
Avoid High-FODMAP Flours: Steer clear of gluten-free pastas containing high-FODMAP ingredients such as lentil, pea, or soy flour.
Certifications Help: Look for products with a Monash University or FODMAP Friendly certification logo to ensure they have been tested for FODMAP content.
Portion Control Matters: While safe, some low-FODMAP pastas require attention to portion size to remain low-FODMAP.
Brands to Trust: Reputable brands like Schär, Barilla Gluten Free, and Jovial offer a range of safe, low-FODMAP pasta options.

Understanding the Difference: Gluten vs. FODMAPs

Many individuals with Irritable Bowel Syndrome (IBS) find relief from digestive symptoms by following a low FODMAP diet. This can lead to the common—but incorrect—assumption that a low FODMAP diet is synonymous with a gluten-free diet. It’s important to clarify the distinction between these two dietary approaches.

FODMAPs are fermentable carbohydrates, a category of short-chain sugars that can cause digestive issues in sensitive individuals. Traditional pasta is made from wheat, which is high in a type of FODMAP called fructans. This is why regular pasta is often restricted on a low FODMAP diet. Gluten, on the other hand, is a protein found in wheat, barley, and rye. While gluten is removed from gluten-free products, the replacement ingredients might still be high in FODMAPs.

The Key to Safe Gluten-Free Pasta: Ingredients

The fundamental rule for finding a low-FODMAP pasta is to check the ingredients list. The mere 'gluten-free' label is not a guarantee of low FODMAP status. Many manufacturers use alternative flours to create gluten-free products, and some of these flours contain high levels of FODMAPs that can cause digestive upset. Common low-FODMAP options include pastas made from brown rice, white rice, corn, or quinoa. Always be cautious, and scrutinize the label for any hidden high-FODMAP ingredients.

High-FODMAP Ingredients to Avoid

Lentil Flour and Pea Flour: While nutrient-dense, lentils and peas are high in fructans and galacto-oligosaccharides (GOS), making pastas made predominantly from these flours unsuitable for the low FODMAP diet, especially in the elimination phase.
Soy Flour: Used in some gluten-free products, soy flour contains high levels of fructans and is not low-FODMAP.
Lupin Flour: This legume flour is high in FODMAPs and should be avoided.
Other Additives: Watch for garlic or onion powders, inulin, and other fiber additives that are sometimes added to gluten-free foods.

Table: Comparing Low-FODMAP Pasta Options


Pasta Type	Base Ingredients	Low FODMAP Serving Size (Approx.)	Notes
Brown Rice	Brown Rice Flour, Water	1 cup cooked	Widely available and safe for the elimination phase.
White Rice	White Rice Flour, Water	1 cup cooked	A good option, often used in rice noodles.
Corn	Corn Flour, Water	1 cup cooked	Frequently used in GF blends, a safe choice.
Corn & Rice Blend	Corn Flour, Rice Flour	1 cup cooked	A very common and reliable low-FODMAP combination.
Quinoa	Quinoa Flour, often blended with corn/rice	1 cup cooked	A nutritious, protein-rich option.
Chickpea	Chickpea Flour, Water	1 cup cooked	Higher in fiber and protein, but requires strict portion control based on Monash App.
Buckwheat (100% Soba)	100% Buckwheat Flour, Water	1/3 cup cooked	Be sure to check for 100% buckwheat, as some brands add wheat flour.
Lentil/Pea Pasta	Lentil or Pea Flour	Typically high FODMAP	Should be avoided during the elimination phase due to high FODMAP content.

Navigating Brand and Certification

To simplify your shopping experience, several brands offer low-FODMAP compliant gluten-free pasta. One of the best ways to ensure a product is safe is to look for official low-FODMAP certification on the packaging. Brands certified by Monash University or FODMAP Friendly have been lab-tested and verified to be low in FODMAPs at their specified serving sizes.

Example Low-FODMAP Brands

Schär: A Monash certified brand with various low-FODMAP pasta shapes.
Barilla Gluten Free: Made from corn and rice, this is a widely available and popular low-FODMAP option.
Jovial: Offers a variety of brown rice-based pastas.
Tinkyada: Specializes in brown rice pasta products.

Remember to pair your pasta with low-FODMAP friendly sauces and toppings, avoiding high-FODMAP additions like onion, garlic, and certain vegetables. Many low-FODMAP friendly pasta sauces are now available commercially, or you can make your own with ingredients like garlic-infused olive oil and canned tomatoes. For more information on FODMAPs and certified products, you can check resources like the Monash FODMAP app.

Conclusion

While the answer to “is gluten-free pasta on the FODMAP diet” is not a simple “yes,” the good news is that many delicious and safe options exist. The key is to be an informed consumer by carefully reading ingredient labels and looking for certified products. Focusing on pastas made from corn, rice, or quinoa will significantly increase your chances of finding a low-FODMAP option that helps you manage digestive symptoms without sacrificing your favorite pasta dishes. Always consult with a dietitian to create a personalized low-FODMAP plan that is right for you.

Optional Outbound Link

Monash University Low FODMAP Diet

Optional Recipes

For some delicious, certified low-FODMAP recipes, check out the options from Fody Foods or Karlijn's Kitchen, where they showcase how to prepare delicious pasta meals that are safe for your gut.

Frequently Asked Questions

Not all gluten-free pasta is low FODMAP because some manufacturers replace wheat flour with high-FODMAP ingredients like lentil flour, pea flour, soy flour, or other additives. The gluten-free label only indicates the absence of gluten protein, not low FODMAP carbohydrates.

Safe gluten-free pasta options for the low FODMAP diet are typically made from corn, rice (white or brown), or quinoa. Soba noodles made from 100% buckwheat are also a good choice.

Chickpea pasta can be low FODMAP in moderate portion sizes, such as a 1-cup cooked serving, according to the Monash FODMAP app. However, portion control is key, as larger amounts can become high in FODMAPs.

It is generally recommended to avoid lentil-based pasta during the elimination phase of the low FODMAP diet, as lentils are high in FODMAPs (fructans and GOS). Always check the ingredients and use the Monash app to confirm portion sizes.

When buying pasta for a low FODMAP diet, look for low-FODMAP ingredients like corn, rice, or quinoa flour. Also, look for a certified low-FODMAP logo from organizations like Monash University or FODMAP Friendly, which ensures the product has been tested.

No. Regular wheat pasta is high in fructans and should be avoided or limited to very small portions (around half a cup) on the low FODMAP diet. Gluten-free pasta, while free of gluten, must be checked for low-FODMAP ingredients.

Some brands that offer certified or recognized low-FODMAP gluten-free pasta include Schär, Barilla Gluten Free, and Jovial. Checking for Monash or FODMAP Friendly certifications is the safest approach.