What kind of pasta can you eat on a low fodmap diet?

October 24, 2025 •

4 min read

According to Monash University, the institution that developed the Low FODMAP diet, certain grain-based and gluten-free pastas can be safely included while avoiding digestive distress. This makes it possible for those with sensitive digestive systems to answer the question, "What kind of pasta can you eat on a low fodmap diet?" without fear of triggering symptoms.

Quick Summary

The Low FODMAP diet limits fermentable carbohydrates found in traditional wheat pasta. Safe alternatives made from ingredients like rice, corn, quinoa, and buckwheat are available, but mindful portion sizes are essential to manage symptoms. It is vital to check product labels, as not all gluten-free options are low FODMAP, and to pair them with compatible sauces.

Key Points

Opt for grain-based options: Choose pastas made from rice, corn, or quinoa flours as they are reliably low in FODMAPs, but check labels for safe ingredients.
Prioritize reading labels: Don't assume all gluten-free pastas are low-FODMAP, as many contain high-FODMAP ingredients like soy flour.
Mind portion sizes: While low-FODMAP pasta is safe, large quantities can still lead to FODMAP stacking, so stick to recommended servings, typically around 1 cup cooked.
Select the right sauces: Avoid traditional sauces with garlic and onion and instead use low-FODMAP certified sauces or homemade versions with infused oils.
Explore vegetable alternatives: Consider using spiralized zucchini, spaghetti squash, or vegetable sheets for a lighter, nutrient-dense meal.
Look for certification: For extra assurance, seek out brands certified by Monash University or Fodmap Friendly, like Schär.

For those following a Low FODMAP diet, navigating the pasta aisle can be a challenge. While traditional wheat-based pasta is high in fructans (a type of FODMAP), many delicious alternatives exist that allow you to enjoy your favorite Italian dishes without the discomfort. The key lies in understanding which ingredients and portion sizes are safe.

Understanding FODMAPs in Traditional Pasta

Traditional pasta is primarily made from wheat flour, which contains fructans. Fructans are short-chain carbohydrates that can be poorly absorbed in the small intestine of sensitive individuals, leading to digestive symptoms like bloating, gas, and abdominal pain. This makes regular wheat pasta a high-FODMAP food, particularly in standard serving sizes. However, even with traditional wheat pasta, research from Monash University suggests that a very small serving, around ½ cup cooked, may be tolerated during the elimination phase by some individuals, though it's often simpler to choose a safe alternative.

Safe Low-FODMAP Pasta Varieties

Fortunately, a wide variety of low-FODMAP pasta options are now available, often found in the gluten-free section of grocery stores. Not all gluten-free pastas are automatically low-FODMAP, so it is important to read the ingredients carefully.

Common low-FODMAP pasta ingredients include:

Rice Flour: Both brown and white rice flour are safe and reliable options for pasta. Brown rice pasta provides additional fiber, but both types are generally well-tolerated in a serving of about one cup cooked.
Corn Flour: Pasta made from corn flour is another excellent choice, offering a slightly firmer texture and pleasant flavor. It is safe for low-FODMAP diets and often blended with other flours.
Quinoa Flour: Quinoa-based pastas are high in protein and offer a nutty flavor. Many are a blend of quinoa with rice or corn flour. A serving of up to one cup cooked is considered low-FODMAP.
Buckwheat: 100% buckwheat soba noodles are a suitable option. However, it's crucial to check labels, as some soba noodles mix buckwheat with wheat flour.
Chickpea and Lentil Pasta: While these are gluten-free and high in protein and fiber, they are only low-FODMAP in specific, limited portion sizes. For chickpea pasta, it's around one cup cooked, while lentil pasta is a smaller ½ cup cooked. Always consult the Monash app for the latest serving sizes.
Konjac/Shirataki Noodles: These plant-based noodles are extremely low in carbohydrates and safe for the low-FODMAP diet. They have a unique texture, often described as gelatinous, but they are a very safe alternative.

How to Choose the Right Pasta

When shopping for low-FODMAP pasta, several steps can ensure you make a safe choice.

Prioritize Low-FODMAP Ingredients

Start by checking the ingredients list. Look for single-ingredient pastas or those made with blends of safe flours like rice, corn, or quinoa. Be wary of gluten-free products that use high-FODMAP ingredients like soy flour, inulin, or other legume flours beyond the specified low-FODMAP serving size. Some gluten-free pastas are made with emulsifiers and gums, which can cause digestive issues for some people, so cleaner ingredient lists are often better.

Look for Certification

For the highest assurance, look for products that have been certified as low-FODMAP. Monash University and Fodmap Friendly are two reputable organizations that test products to ensure they meet low-FODMAP standards. A well-known Monash-certified brand is Schär.

Don't Forget the Sauce

Remember that a low-FODMAP pasta is only part of the equation. Many traditional pasta sauces contain high-FODMAP ingredients, especially garlic and onion. Opt for specially formulated low-FODMAP sauces (brands like FODY or Rao's Sensitive) or make your own using garlic-infused olive oil and the green parts of scallions or leeks.

Comparison of Low-FODMAP Pasta Options


Pasta Type	Main Ingredients	Recommended Low-FODMAP Serving (Cooked)	Texture	Notes
Rice Pasta	Brown or white rice flour, water	1 cup (150g)	Closest texture to wheat pasta, can get mushy if overcooked	Versatile, a reliable staple for many dishes.
Corn Pasta	Corn flour, water	1 cup (150g)	Slightly firmer texture, holds shape well	Good for pasta salads or baked dishes.
Quinoa Pasta	Quinoa flour, mixed with rice or corn	1 cup (155g)	Nutty flavor, pleasant al dente bite	Higher in protein and fiber than rice pasta.
Chickpea Pasta	Chickpea flour, water	1 cup (100g)	Dense, good bite, holds shape well	High in protein and fiber, strict portion size required.
Lentil Pasta	Red lentil flour, water	½ cup	Can be a little dense, strict portion size required	High in protein and fiber, less common in low-FODMAP recipes.
Shirataki Noodles	Konjac flour, water	Generally unlimited	Gelatinous, different texture than wheat pasta	Excellent for noodle dishes, virtually no carbs or calories.

Low-FODMAP Pasta Alternatives

For those who prefer a more natural, vegetable-based approach, several alternatives can replace traditional pasta.

Vegetable pasta options:

Zucchini Noodles (Zoodles): Made by spiralizing zucchini, these noodles are very low in calories and a fresh, light option.
Spaghetti Squash: When cooked and scraped, spaghetti squash produces strands that resemble spaghetti. It's a sweet, nutrient-rich option that works well with tomato-based sauces.
Courgette or Eggplant Sheets: Thinly sliced sheets of vegetables like courgette or eggplant can be used as a replacement for lasagna noodles.

Conclusion: Savoring Pasta on a Low FODMAP Diet

Enjoying pasta is entirely possible on a Low FODMAP diet, provided you choose the right ingredients and practice careful portion control. By opting for gluten-free pastas made from rice, corn, or quinoa, or experimenting with vegetable alternatives like zoodles or spaghetti squash, you can recreate many of your favorite dishes. Always remember to check labels for hidden high-FODMAP ingredients and pair your chosen pasta with a certified low-FODMAP or homemade sauce to ensure a meal that is both delicious and gentle on your digestive system. With a little planning, pasta night is back on the menu.

For more in-depth guidance and recipes, resources like The IBS Dietitian offer further support.

Frequently Asked Questions

No, gluten-free does not automatically mean a pasta is low-FODMAP. Some gluten-free pastas use ingredients like soy flour or inulin, which are high in FODMAPs. It is essential to read the ingredient list carefully.

For most low-FODMAP pastas like rice, corn, and quinoa, a typical serving size is around 1 cup cooked. However, portion sizes can vary for ingredients like chickpea or lentil pasta, so consulting the Monash FODMAP app is recommended for the most accurate information.

Small portions of wheat pasta (about ½ cup cooked) and spelt pasta (½ cup cooked) may be tolerated during the elimination phase by some individuals, according to Monash University. Always test your tolerance carefully and stick to recommended portion sizes.

Use certified low-FODMAP pasta sauces from brands like FODY or Rao's Sensitive, or make your own using garlic-infused oil instead of fresh garlic and onion. Simple sauces with tomato paste, herbs, and low-FODMAP vegetables are great options.

Yes, but only in restricted portions. According to Monash, chickpea pasta is low-FODMAP in servings up to 1 cup cooked, and lentil pasta is safe in smaller portions of about ½ cup cooked.

Great non-pasta alternatives include spiralized zucchini (zoodles), spaghetti squash, konjac noodles, and lasagna sheets made from thinly sliced eggplant or courgette.

Look for brands with Monash University or Fodmap Friendly certification logos, such as Schär. These products are available at many large grocery stores, specialty health food shops, and online retailers.