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Is Pasta Low FODMAP?

Updated · Grains
Depends on portion or type

It depends on the type and portion. Regular wheat pasta contains fructans, while gluten-free pasta made from rice, corn, or quinoa is generally low.

Main FODMAPs: Fructans (wheat pasta)

Why

Wheat is one of the main sources of fructans in a typical diet, and pasta is often eaten in large servings. A small portion of wheat pasta is tolerated by some people, but a big bowl adds up quickly. Pasta made from rice, corn, or quinoa avoids wheat and is usually a safer choice.

Good to know

  • Sauces matter as much as the pasta. Many jarred sauces contain onion and garlic.
  • Filled pasta, such as ravioli, often has onion, garlic, or ricotta in the filling.
  • Gluten-free pasta made from chickpeas or lentils contains more GOS than rice or corn pasta.

Tips and swaps

  • Rice, corn, or quinoa pasta
  • Rice noodles
  • Spiralized zucchini, in a modest serving

Related foods

Related reading

Good to know: FODMAP content varies with variety, ripeness, preparation, brand, and serving size, and everyone's tolerance is different. This page gives general guidance without exact serving thresholds. For tested serving sizes, check the Monash University FODMAP Diet app and talk to your dietitian.

Not medical advice. This article is for general education only and does not replace guidance from your doctor or a registered dietitian. The low FODMAP diet is meant to be done in phases, ideally with a dietitian who is trained in it. See a doctor first if you have new, severe, or worsening digestive symptoms.

Check any food in seconds

Pasta is simple, but the sauce is not. Scan the label on jarred sauces and filled pasta. FODMAP Scanner checks it for you in seconds.

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