If you follow me on Substack, you might be aware of my semi-recent foray into meat eating. I have been pescatarian but 90% vegetarian for a long time, but a series of health issues (namely, MCAS) have required that I start eating meat while minimising my histamine intake. This recipe isn’t low histamine, but I did want to briefly preface this for those who aren’t used to seeing meat on my website. Shall we get straight into making this low FODMAP bolognese?
The bolognese is made with a low FODMAP soffritto made with carrots, celery and spring onion greens. The FODMAP threshold of celery is a lot more generous than it was the last time I checked, hence the inclusion.
Tomato paste, tinned Roma tomatoes and red wine bring the classic depth and richness of a traditional bolognese. I like to add hefty amounts of fresh rosemary, fresh thyme and some dried oregano and sage for a beautiful nuanced flavour.
FODMAP notes
These FODMAP thresholds are current as of July 2026 and will be periodically reviewed to ensure they remain current.
Firstly, let’s chat spring onion greens. Monash says that spring onion greens are low FODMAP in serves of up to 97g per person. In larger serves, they contain moderate amounts of fructose.
Celery stalks are low FODMAP in serves of up to 51g per person. In larger serves, they contain moderate amounts of mannitol. This recipe uses 100g celery divided between 6-8 people.
Tinned Roma tomatoes are low FODMAP in serves of up to 182g per person. In larger serves, they contain moderate amounts of fructose.
Tomato paste/tomato concentrate is low FODMAP in serves of up to 66g. In larger serves, it contains moderate amounts of fructan.
Dried herbs and fresh herbs are low FODMAP in the volumes we are using them.
The other ingredient to consider is the pasta you serve your bolognese with (if indeed you are serving it with pasta). I recommend a good gluten free pasta here as spelt and wheat varieties contain fructans (which are already in the bolognese sauce). Corn and rice, brown rice and quinoa pastas are all low FODMAP (subject to the individual ingredient list).
Balancing the FODMAPs
For this recipe to remain low FODMAP, it needs to be divided into at least 6 serves. Personally, I can get 6-8 serves out of this recipe with the right amount of pasta.
Divided between 6 people, this recipe contains 133g of tinned Roma tomatoes, 13g-16.6g of tomato paste, 16.6g celery and 16-25g spring onion greens.
Because these ingredients contain varying FODMAPs, it’s important to serve this recipe with low or no FODMAP foods. We have discussed serving the bolognese with a low FODMAP gluten free pasta. Other things to consider are whether or not you intend to serve the pasta with anything else.
The FODMAPs we’re using most of in this dish are fructose and fructan. Keep those out of any other dishes you serve alongside this (if any) for the happiest stomach. If you want to serve a salad, rocket/arugula is a great low FODMAP option. I like to pair it with loads of flat leaf parsley and a nice punchy dressing.
If you want to serve dessert, steer clear of most fruit based desserts. Maybe a crustless cheesecake with lactose free cream cheese?
Tips for your low FODMAP bolognese
I have tested adding pickled onion (which has a low FODMAP threshold of up to 85g per person) instead of the spring onion greens. I found it made the bolognese too sour in conjunction with the tomato, and I had to pull it back by adding sugar.
What I would recommend is adding a few crushed pickled garlic cloves, if you have some. Pickled garlic is low FODMAP in serves of up to 29g per person. In larger serves, it contains moderate amounts of fructose. We already have fructose containing ingredients in this recipe so I wouldn’t push it too far, but it is a viable option and will add some lovely garlic flavour. I like to make my own.
You can also play around with asafoetida, other dried or fresh herbs, a pinch of nutmeg – anything you like. Parmesan rind is also recommended for adding extra flavour.
I experimented with adding a pinch of baking soda to the meat while browning, as well as adding 125ml (1/2 cup) lactose free full fat milk to the bolognese after cooking it down. Personally, I liked the milk addition so I have included it in the recipe. I could give or take the baking soda option for this purpose but I am newer to cooking meat.
Another thing I experimented with was cooking the meat off alone prior to cooking off the aromats. For another batch, I cooked the aromats off before adding the meat. I am unsure if I noticed a tangible change in the flavour, but it was much quicker to cook the meat alone and in two batches. Do what you prefer and what you have time for.
More low FODMAP recipes
- Low FODMAP fish tacos
- Low FODMAP ginger soy fish parcels
- Low FODMAP curry (can be made with meat instead of tofu)
- Low FODMAP broccoli cheddar soup
- Low FODMAP vegan bolognese
Low FODMAP Bolognese
Ingredients
- 1 large bunch spring onion greens around 100-150g finely chopped (I use my food processor to blitz)
- 100 g carrot finely chopped (I use my food processor to blitz)
- 100 g celery finely chopped (I use my food processor to blitz)
- 3-10 sprigs of thyme woody stems removed
- 2-3 + sprigs rosemary woody stems removed
- 20-40 ml (2-3)* tablespoons olive oil
- 800 g tinned Roma/plum tomatoes blitzed in food processor
- 1 kg beef mince or beef and pork mince
- 125-250 ml (1/2 -1 cup)* red wine
- 60-80 g (3-4 tablespoons)* tomato paste/concentrate
- 1 Parmesan rind optional
- Salt and pepper to taste
- 2 teaspoons+ dried sage to your tastes
- Dried oregano optional to your tastes
- 1 tablespoon maple syrup or brown sugar only as needed
- 1 tablespoon Tamari only as needed (see notes)
- 125 ml (1/2 cup)* lactose free milk, to finish (optional)
Instructions
- Wash and chop or process your spring onion greens, carrot and celery. If you are using a food processor (I use my KitchenAid mini food processor) add the herbs too. If not, finely chop them as well.
- Heat a large Dutch oven or pot over a medium heat. Add the oil, then add the vegetables and stir to combine. Cook for 2-5 minutes or until softened, shrivelled and fragrant.
- Without washing the processor, blitz your Roma tomatoes. They generally come whole and it’s a pain (although not impossible) to squish them up as you cook the Bolognese. Set aside.
- Once the vegetables are cooked, add the meat. Break it up thoroughly using your spoon (I like a wooden spoon for this job) and allow it to cook through and brown. If it doesn’t brown, turn the heat up to high and allow it to sit for a minute or two before stirring. It is optional but it does add a nice depth of flavour.
- Once you are happy with the meat, pour over the red wine to deglaze the pan. Allow it to cook off for 20-30 seconds or until the alcohol smell goes away. Add the tomato paste and stir to combine. Cook for a few minutes to cook the tomato paste through before turning the heat down and adding the pureed Roma tomatoes.
- Add the seasonings and optional extras to your tastes, adjusting as you go. You can cook this bolognese just until the meat is cooked through, but I like to leave it for around 30 minutes on a low heat (or longer). It thickens up beautifully, after which I add the milk to finish.
Notes
- This recipe needs to serve 6-8 to remain low FODMAP. The FODMAP notes are in the body of the post.
- I used Barilla gluten free spaghetti which comes in a 340g packet. This made for a nice saucy spaghetti with a good amount of meat.
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