What Kind of Pasta Can I Eat on a FODMAP Diet?

November 10, 2025 •

4 min read

According to Monash University, the institution that pioneered the FODMAP diet, traditional wheat pasta is high in fructans, a type of fermentable carbohydrate. This is why many people with IBS experience symptoms after eating it. Fortunately, there are many delicious and low-FODMAP alternatives available, so you can still enjoy pasta night.

Quick Summary

A guide to selecting safe pasta for a low FODMAP diet. Focuses on identifying low-FODMAP ingredients like rice, corn, and quinoa, while cautioning against high-FODMAP additions often found in gluten-free varieties. Learn which types and brands are best to manage digestive issues.

Key Points

Choose Rice or Quinoa: Opt for pastas made from brown rice or quinoa flour, as these are reliably low in FODMAPs when made without other high-FODMAP ingredients.
Don't Trust 'Gluten-Free' Only: Always read ingredient labels, as many gluten-free pastas contain high-FODMAP ingredients like chickpea or lentil flour.
Adhere to Portion Sizes: Even with safe pasta types, stick to recommended serving sizes, typically around 1 cup cooked, to avoid FODMAP stacking.
Use Certified Products: Look for pastas certified by Monash University for the most certainty during the elimination phase of the diet.
Explore Alternatives: Consider vegetable-based alternatives like spaghetti squash and courgette noodles for a delicious and nutrient-rich meal.
Season with Infused Oils: Use garlic-infused olive oil instead of fresh garlic to add flavor without the high-FODMAP fructans.

Navigating the World of Low-FODMAP Pasta

Transitioning to a low-FODMAP diet can feel restrictive, especially for pasta lovers. Traditional wheat-based pasta contains fructans, a type of oligosaccharide (the 'O' in FODMAP) that can trigger uncomfortable digestive symptoms in people with Irritable Bowel Syndrome (IBS). However, giving up pasta entirely is unnecessary. By understanding which ingredients are low in FODMAPs, you can easily find suitable and delicious alternatives. The key is to look beyond just 'gluten-free' labels, as not all gluten-free pastas are automatically low in FODMAPs.

Why 'Gluten-Free' Isn't Always 'FODMAP-Friendly'

The gluten-free and low-FODMAP diets are often confused, but they target different culprits. Gluten is a protein, while fructans are carbohydrates. Since wheat contains both, gluten-free pasta removes the source of fructans, but some gluten-free blends may still use high-FODMAP ingredients. Common high-FODMAP additives in gluten-free products include flours made from lentils, chickpeas, or certain beans. Therefore, always read the ingredient list carefully before purchasing.

Safe Low-FODMAP Pasta Options

For a truly low-FODMAP pasta experience, focus on products made from specific flours. Rice is a staple, with both white and brown rice pasta being safe choices. Quinoa pasta, often found blended with rice, is another excellent option. Corn-based pasta is also typically low in FODMAPs, though portion sizes should still be considered. Buckwheat pasta, specifically 100% buckwheat soba noodles, is also a suitable alternative. Remember to check labels to ensure no high-FODMAP ingredients have been added.

Low-FODMAP Pasta Alternatives and Serving Sizes

Beyond pre-made pasta, several vegetables can be used to create delicious pasta-like meals. Spaghetti squash, courgette noodles (zoodles), and carrots cut into thin strips are all excellent, nutrient-dense options. For those who can tolerate a very small amount of wheat, Monash University testing shows that a 1/2 cup cooked serving of traditional wheat pasta is low in FODMAPs. However, this amount is often too small for many, making dedicated low-FODMAP pastas a more satisfying choice.

How to Choose and Prepare Low-FODMAP Pasta

Check for Monash Certification: The Monash University Low FODMAP app is the most reliable resource. Products certified by Monash are rigorously tested and are the safest bet for the elimination phase of the diet.
Read the Ingredient List: Even if a product is labeled 'gluten-free,' check for high-FODMAP additives like chickpea flour, lentil flour, or high-Fructose Corn Syrup.
Mind Your Portion Sizes: Even with low-FODMAP pastas, overconsumption can lead to a FODMAP stacking effect. Adhering to the recommended portion size, typically around 1 cup cooked, helps prevent symptoms.
Consider Sauces and Toppings: Pasta is only one part of the meal. Ensure your sauces are also low-FODMAP by using infused oils, herbs, and low-FODMAP vegetables.

Comparison Table: FODMAP-Friendly Pasta Options


Pasta Type	Low-FODMAP Ingredients	High-FODMAP Risks	Recommended Serving Size	Taste/Texture Notes
Brown Rice Pasta	Brown rice flour	None, if 100% rice flour	~1 cup cooked	Firm, starchy texture; neutral flavor.
Quinoa Pasta	Quinoa, rice, corn flours	Sometimes blended with high-FODMAP flours	~1 cup cooked	Nutty flavor, often mixed with other gluten-free flours.
Corn Pasta	Corn flour	None, if 100% corn	~1 cup cooked	Slightly sweet, yellow color; check for added ingredients.
Buckwheat Soba Noodles	100% buckwheat flour	Contains wheat if not 100% buckwheat	⅓ cup cooked	Distinctive earthy flavor; can be slippery.
Chickpea Pasta	Chickpea flour	High-FODMAP in larger quantities	Small serving (consult Monash app)	High in protein and fiber; read label and stick to small portions.
Lentil Pasta	Lentil flour	High-FODMAP in larger quantities	Small serving (avoid during elimination)	High protein; not recommended during the strict elimination phase.

Delicious and Safe Low-FODMAP Pasta Recipes

Creating a satisfying low-FODMAP pasta meal involves more than just the noodles. Here are some recipe ideas that utilize safe pasta alternatives and ingredients:

Garlic-Infused Oil Pasta: Sauté garlic-infused olive oil with chili flakes and fresh herbs, then toss with cooked low-FODMAP pasta and Parmesan cheese.
Carbonara with Pancetta: Use gluten-free spaghetti with pancetta, eggs, Pecorino cheese, and black pepper for a classic, rich dish.
Tuna and Sun-Dried Tomato Pasta: Combine low-FODMAP pasta with tuna, garlic-infused oil, sun-dried tomatoes (in oil), and fresh parsley for a quick meal.
Creamy Red Pesto Pasta: Blend a low-FODMAP red pesto and stir into a creamy sauce with lactose-free cream, grilled eggplant, and cherry tomatoes.
Tuna and Broccoli Pasta: A simple and healthy meal with gluten-free pasta, canned tuna, and steamed broccoli.

Conclusion

Following a low-FODMAP diet doesn't mean you have to say goodbye to pasta forever. With a little knowledge and mindful label reading, you can find a wide variety of safe and satisfying pasta options. Focusing on alternatives made from rice, quinoa, and corn, and being aware of the nuances of gluten-free products, will allow you to enjoy your favorite Italian dishes without the worry of digestive upset. Experiment with different low-FODMAP brands and vegetable-based alternatives to discover a new world of pasta possibilities.

To find more low-FODMAP guidance and tested recipes, consult the Monash University website, the definitive source for this diet protocol.

Frequently Asked Questions

No, traditional wheat pasta is high in fructans, which are a type of FODMAP. However, according to Monash University, a very small serving of 1/2 cup cooked can be tolerated by some individuals, but larger portions are generally not recommended.

Chickpea pasta is high in FODMAPs in standard servings. The Monash University app suggests a small portion (around 1 cup cooked) may be low FODMAP, but it's best to be cautious and test your personal tolerance, especially during the elimination phase.

No, not all gluten-free pastas are low FODMAP. While they don't contain wheat, they may be made with high-FODMAP flours like those from lentils or certain beans. Always check the ingredient list to confirm.

Look for pasta sauces that avoid high-FODMAP ingredients like onion, garlic, and high fructose corn syrup. Brands like Fody Foods and Rao's Sensitive Marinara are specifically made for the low-FODMAP diet.

Vegetable-based alternatives like spaghetti squash, zucchini noodles (zoodles), and kelp noodles are excellent low-FODMAP options. They are also rich in nutrients and fiber.

Yes, products made from corn flour, including corn pasta, are generally considered low FODMAP. However, be sure to check the label for any added high-FODMAP ingredients.

Yes, homemade is often the best way to control ingredients. Use canned or fresh tomatoes (limited), olive oil, and herbs like basil and oregano. Use garlic-infused oil to get a garlic flavor without the FODMAPs.