Is Pasta Low FODMAP? | Best in Gluten Free | Schär (2024)

When you’re in need of a quick meal, pasta is a great option. Simply toss drained pasta with olive oil or butter to add a hint of flavor or mix in your favorite sauce. To make the meal more satisfying, add steamed veggies or your choice of protein. When in doubt, you can always top it with some freshly grated parmesan cheese to jazz things up.

Pasta is a versatile, often inexpensive staple in many diets. But it is safe for followers of the low FODMAP diet – especially those with irritable bowel syndrome? Here’s what you need to know.

Pasta Isn’t Always a Low FODMAP Food

Individuals with irritable bowel syndrome (IBS) often find that limiting their intake of high-FODMAP foods helps ease digestive symptoms like bloating, gas, and abdominal cramping. The term FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols and it refers to certain short-chain carbohydrates the body often has trouble processing.

While many whole foods are low-FODMAP in modest amounts, processed foods can be tricky. Boxed pasta, for example, is often made with wheat flour. 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. Gluten-free pasta made from rice, corn, quinoa, or chickpeas is generally low-FODMAP in moderate servings.

How to Include Pasta in a Low FODMAP Diet

When a recipe calls for pasta, it’s usually referring to the standard wheat-based version. But that’s not the only option. As long as you choose a low-FODMAP alternative, there’s no reason you can’t enjoy pasta without triggering IBS symptoms.

Once you find a low FODMAP pasta you like, here are some ways to enjoy it:

• Serve cooked pasta as a side dish with your favorite grilled meat or seafood – or make a batch of meatballs using your favorite ground protein.
• Toss some low-FODMAP vegetables into the pasta water during the last few minutes of cooking then drain and season the dish all at once.
• Stir a few tablespoons of low-FODMAP pesto into cooked and drained pasta and top with freshly grated parmesan cheese.
• Heat a tablespoon of garlic-infused olive oil in a skillet and add cooked and drained pasta then season with salt, pepper, and a squeeze of fresh lemon juice.
• Whip up a batch of low-FODMAP alfredo sauce with lactose-free milk, shredded parmesan, and gluten-free flour and stir into cooked pasta.
• Top cooked pasta with a low-FODMAP serving of tomato sauce or keep it simple by tossing it with a quarter cup of diced fresh tomatoes.

While wheat-based pasta is high in fructans, Monash University suggests that small servings are acceptable on a low FODMAP diet. The recommended serving is only ½ cup, however, so you may prefer to choose gluten-free alternatives anyway.

3 Low FODMAP Recipes Featuring Pasta

If you follow a low FODMAP diet, gluten-free pasta is a great staple food to keep on hand. It’s perfect for a quick meal and it’s easy to customize according to your tastes. To see just how versatile pasta can be, here are a few low FODMAP recipes to try out at home.

1. Spicy Pasta with Vodka Sauce

Servings: 4

Ingredients:

• 1 box Schär Gluten-Free Penne
• 2 tablespoons garlic-infused olive oil
• 3 tablespoons tomato paste
• 2 tablespoons heavy cream
• 1/6 cup vodka
• 1 teaspoon chili flakes (more if desired)
• 1 teaspoon butter
• ¼ cup grated parmesan cheese
• Salt and pepper
• Fresh chopped basil (as much as you’d prefer)

Instructions:

1. Bring a large pot of salted water to boil and cook the pasta until just tender.
2. Drain the pasta, reserving some of the cooking water, and set aside.
3. Heat the olive oil in a large saucepan over medium heat.
4. Stir in the tomato pasta and cook for 1 minute then add the cream and vodka.
5. Let the mixture simmer, stirring occasionally, for 2 minutes more.
6. Add the chili flakes and butter then stir until the butter is melted through.
7. Thin the sauce, if desired, with a few tablespoons of the reserved cooking water.
8. Stir in the grated parmesan then add the cooked pasta and toss to combine.
9. Season with salt and pepper to taste then serve immediately garnished with fresh basil.

2. One-Pan Pasta with Veggies

Servings: 4

Ingredients:

• 3 tablespoons garlic-infused olive oil
• ½ cup thinly sliced scallions (green parts only)
• 3 ½ cups water
• 1 box Schär Gluten-Free Fusilli
• 1 small summer squash, grated
• 1/2 cup cherry tomatoes, halved
• 1 medium carrot, julienned
• 1 small red bell pepper, julienned
• 2 tablespoons butter
• 1/3 cup grated parmesan cheese
• 2 tablespoons fresh lemon juice
• 2 tablespoons fresh chopped basil
• Salt and pepper

Instructions:

1. Heat the oil in a large, deep skillet over medium heat.
2. Add the scallions and sauté for a minute or two until softened.
3. Pour in the water then add the pasta and season with a large pinch of salt.
4. Cover and bring to a boil then cook for 4 minutes.
5. Stir in the veggies then cover and simmer for 4 minutes more, or until the pasta is just tender.
6. Remove from heat and stir in the remaining ingredients.
7. Adjust seasoning to taste and serve immediately.

3. Creamy Spaghetti with Chicken

Servings: 6

Ingredients:

• 1 box Schär Gluten-Free Spaghetti
• 2 tablespoons garlic-infused olive oil
• 1 small green pepper or ½ large green bell pepper, diced
• ¼ cup Schär Mix It! Universal all-purpose flour blend
• ½ teaspoon chili powder
• ¼ teaspoon ground cumin
• Salt and pepper to taste
• 1 cup low-FODMAP chicken broth
• 2 tablespoons heavy cream
• ½ cup grated parmesan cheese
• 1 cup shredded cheddar cheese, divided
• 1 ½ pounds cooked chicken, shredded
• 1/2 cup diced fresh tomatoes

Instructions:

1. Bring a large pot of salted water to boil and cook the spaghetti until almost tender.
2. Drain the pasta, then toss with 1 tablespoon of olive oil and set aside.
3. Preheat the boiler in your oven with the rack in the middle position.
4. Heat the remaining olive oil in a medium saucepan on medium heat.
5. Add the bell pepper and sauté until just tender then stir in the all-purpose flour blend.
6. Season with chili powder, cumin, salt, and pepper and cook for 1 to 2 minutes.
7. Drizzle in the chicken broth and cream while whisking and adjust the heat as needed then cook until the sauce thickens.
8. Remove from heat and stir in the parmesan and 1 cup shredded cheddar until melted.
9. Stir in the chicken, diced tomatoes, and cooked pasta until well combined.
10. Spread the mixture in a greased casserole pan and top with the remaining cheddar cheese.
11. Broil until the cheese is hot and bubbling, about 3-5 minutes. Serve immediately.

Keep in mind when shopping for low-FODMAP pasta that just because a product is labeled gluten-free doesn’t necessarily mean it’s low in FODMAPs. Some gluten-free pastas are made with soy flour, for example, which is high in fructans.

Looking for a low FODMAP alternative to wheat pasta? Check out the Schär Shop for all your favorite varieties including spaghetti, penne, and fusilli.