Low FODMAP Spaghetti and Zoodles (2024)

FAQs

Can you eat spaghetti on a low FODMAP diet? ›

Wheat contains high levels of the oligosaccharide fructan, so traditional wheat-based pasta is not considered a low FODMAP food. If you're looking for a low FODMAP alternative, you'll want to start by checking the ingredients. Pasta made with gluten-free types of flour, for example, may be a low-FODMAP choice.

Unlike regular pasta, zucchini noodles contain fewer calories and carbs per serving, making them a healthier choice for those watching their weight or blood sugar levels. By substituting zucchini noodles in your favorite pasta dishes, you can enjoy a satisfying meal while still sticking to your health goals.

Zucchini (Marrow)

According to Monash University's FODMAP food experts, a single 65g serving of zucchini is low in FODMAPs, and should be fine for people with a range of IBS sensitivities.

FODMAP info: Egg noodles are low in fodmaps at ½ cup (40g), but at 1 cup (80g) they have a moderate fodmap level.

FODY Foods Low FODMAP Arrabbiata Sauce (certified) FODY Foods Low FODMAP Vegan Bolognese Sauce (certified) Prego Sensitive Recipe Traditional Italian Sauce (certified) Rao's Homemade Sensitive Formula Marinara Sauce.

Compare two cups of pasta weighing in at 480 calories, 90 grams of carbs, and two grams of fiber with two cups of zucchini zoodles at 66 calories, twelve grams of carbs, and four grams of fiber.

A note on serving size

We recommend spiralizing just about 1 pound of zucchini per serving (for a large, lunch or dinner-sized meal) – that equates to about two medium sized zucchinis or 2 cups, cooked.

Whole wheat pasta has a nuttier flavor and grainier texture than ordinary pasta, but when covered with sauce, it's just as delicious. Unlike typical pasta, whole-wheat pasta contains all three parts of the grain — the bran, endosperm and germ — which means it's less processed and more nutritious.

The Low FODMAP serving of 1 cup/ 145 g is for cooked pasta.

What is the lowest FODMAP vegetable? ›

Examples of low FODMAP vegetables include carrots, bell peppers, cucumbers, eggplant, green beans, lettuce, tomatoes, zucchini, broccoli, and more. To see a larger list of low FODMAP vegetables, download the Low FODMAP Diet and Food List PDF.

To create a FODMAP safe, homemade hummus we need to use well-rinsed, canned chickpeas which have a low FODMAP serving size of ¼ cup or 42g. The easiest way to keep your portion low FODMAP is to use no more than 42g of chickpeas per serving and multiply this by how many portions you would like to make.

Commercially prepared mayonnaise is low FODMAP. The main ingredients for mayonnaise are from egg yolks, lemon juice or vinegar, vegetable oil or olive oil and some times seasoning. Just check that your mayonnaise does not include onion or garlic powder.

Noodles: Traditional ramen noodles are made from wheat flour, which are high FODMAP. However, many restaurants now offer gluten-free or Low FODMAP alternatives, such as rice noodles or soba noodles made from 100% buckwheat. Confirm with the server if the noodles are suitable for a Low FODMAP diet.

The foods listed below do not contain any FODMAPs and may be eaten freely: Meat, poultry, fish, eggs or vegetarian protein foods. Eat 1-2 portions per day. One portion is 75-100g or 2 eggs.

Even if you don't have celiac disease, you may have difficulty eating foods made with gluten-containing grains. That could be because they contain fructans, ​a type of FODMAP that is bothersome for many people with IBS. Gluten-containing foods include many popular items like pasta, bread, and baked goods.

Monash University has found that a small 16g (or 2 sachets) serve of tomato sauce is low FODMAP (1). Avoid larger serves as they contain moderate amounts of fructans, and should be limited during the low FODMAP phase of the diet (1).