For individuals managing Irritable Bowel Syndrome (IBS) or following a low FODMAP diet, identifying suitable pre-made sauces can be difficult. Sauces often contain high-FODMAP ingredients like onion and garlic.
The Short Answer: Regular Rao's Is Not Low FODMAP
Rao's Homemade Marinara Sauce (the original version) is not considered low FODMAP.
The primary reason is the inclusion of two key ingredients: onions and garlic. Both onions and garlic are high in fructans, a type of FODMAP (Fermentable Oligo-, Di-, Mono-saccharides, and Polyols) that can trigger digestive symptoms in sensitive individuals. Therefore, the standard marinara sauce is typically avoided during the elimination and reintroduction phases of the low FODMAP diet.
The Low FODMAP Solution: Rao's Sensitive Formula
Fortunately, Rao's Homemade recognized the need for digestive-friendly options and developed a specific product: Rao's Homemade Sensitive Formula Marinara Sauce.
This sensitive version is specifically formulated without onions and without garlic, making it suitable for those on a low FODMAP diet. The ingredients in the sensitive formula typically include Italian whole peeled tomatoes, olive oil, carrots, salt, celery, and basil. The flavor profile is maintained using ingredients that are low FODMAP in controlled serving sizes, such as garlic-infused oil (which contains flavor but not the fructans) or simply by relying on other herbs and vegetables.
Ingredients Analysis: Original vs. Sensitive
Understanding the ingredient differences is crucial for making an informed choice. The table below compares the typical ingredients of the two sauces.
| Ingredient | Regular Rao's Marinara | Rao's Sensitive Formula | FODMAP Status |
|---|---|---|---|
| Tomatoes | Yes | Yes | Low to Moderate (serving size dependent) |
| Olive Oil | Yes | Yes | Low FODMAP |
| Onions | Yes | No | High FODMAP |
| Garlic | Yes | No | High FODMAP |
| Basil | Yes | Yes | Low FODMAP |
| Carrots | No | Yes | Low FODMAP (safe servings) |
| Celery | No | Yes | Low FODMAP (safe servings) |
Tips for Enjoying Marinara on a Low FODMAP Diet
1. Portion Control with Tomatoes
Even in the sensitive formula, the primary ingredient is tomatoes. Monash University, the leading authority on the low FODMAP diet, indicates that canned tomatoes are low FODMAP at a serving of 100g (about 1/2 cup), but can become high in fructose at larger servings. It is important to adhere to recommended serving sizes, typically 1/2 cup, during the elimination phase.
2. Check for Certification
While Rao's Sensitive Formula is widely accepted as low FODMAP, some individuals prefer products that are explicitly Monash University Certified or FODMAP Friendly certified. Always read the label to ensure no hidden high-FODMAP ingredients have been added in different product variations.
3. Consider Homemade Alternatives
Making your own low FODMAP marinara is simple and allows complete control over ingredients. A basic recipe often involves:
- Canned tomatoes (within safe limits)
- Garlic-infused olive oil (fructans are not oil-soluble)
- Fresh or dried herbs (basil, oregano)
- A small amount of sugar or carrots for sweetness without onion.
Conclusion
To answer the question, is Rao's homemade marinara low FODMAP? The original version is not. However, the specifically formulated Rao's Homemade Sensitive Formula Marinara Sauce is a widely available and flavorful option that is suitable for individuals following a low FODMAP diet, provided portion sizes are monitored due to the tomato content. Always choose the green-labeled "Sensitive Formula" to avoid digestive distress.
