Tomatoes, like coconut products, are an integral ingredient in so many recipes. Whether they are fresh or dried, pureed or canned, tomatoes add depth to essentially any dish they touch. As such, we’re asking the all important question: are tomatoes low FODMAP?
Before we begin, an important note: this article is not intended to replace professional medical assistance. Nothing online should ever replace advice from a medical professional, whether that is a doctor or a dietician. Always consult a professional before embarking on an elimination diet.
Monash lowered the FODMAP threshold for tomatoes a year or so ago. This is why some recipes online include more tomato than is now considered low FODMAP. If you’re fine eating tomato and don’t have any issues, you don’t need to limit yourself to the threshold specified. Including as many foods as possible is the name of the game, after all.
Are tomatoes low FODMAP?
Tomatoes, in their various forms, all have low FODMAP thresholds. However, those FODMAP thresholds vary dramatically, so it’s worth delving into each variety individually.
Are Roma tomatoes low FODMAP?
Roma tomatoes are low FODMAP in 48g serves, or around 2/3 of a tomato. In 64g serves (around 3/4 of a tomato) they contain moderate amounts of fructose. In larger serves of 75g or 1 small tomato, they contain high amounts of fructose.
Are common tomatoes low FODMAP?
Common tomatoes are low FODMAP in 65g serves, or around 1/2 a tomato. In 75g serves, they contain moderate amounts of fructose. In serves of 91g or more, they contain high amounts of fructose.
Are Truss tomatoes low FODMAP?
Truss tomatoes are low FODMAP in 69g serves, which is around 1/2 a tomato. At 75g, they contain moderate amounts of fructose. In serves of 93g or more, they contain high amounts of fructose.
Are cherry tomatoes low FODMAP?
Cherry tomatoes are low FODMAP in 45g serves, or around 3 tomatoes. In 60g serves (around 4 tomatoes) they contain moderate amounts of fructose. In 75g servings (around 5 tomatoes) they contain high amounts of fructose.
Is tomato sauce low FODMAP?
Tomato sauce (also known as ketchup, but the American style has a separate entry) is low FODMAP in 13g servings, which Monash says equates to 2 sachets. They don’t give a tablespoon measure or a moderate serve.
Is ketchup low FODMAP?
American Ketchup has two different entries in the Monash FODMAP app. Ketchup sweetened with sucrose is low FODMAP in 13g serves or 1 sachet. It contains moderate amounts of fructans in 20g (1 1/2 sachet) serves. 26g (2 sachets) contains high amounts of fructans.
Ketchup sweetened with high fructose corn syrup is low FODMAP in 13g serves or 1 sachet. It contains moderate amounts of fructans in 19g (1 1/2 sachet) serves. 26g (2 sachets) contains high amounts of fructans.
This means that there is little difference between the two different styles of Ketchup in terms of the FODMAP content.
That said, I daresay there could be some variation with different brands adding different levels of onion, garlic or other ingredients. Always assess your own tolerance and find a brand/threshold that works for you.
Is tomato paste low FODMAP?
Tomato paste is low FODMAP in 28g serves, which is approximately 2 tablespoons. An 81g serve is considered moderate for fructans. The gap between a low and moderate serve suggests that there is some wiggle room in terms of what constitutes a low FODMAP serve. Always assess your own personal tolerance to find what works for you.
Is 100% tomato juice low FODMAP?
Tomato juice is low FODMAP in 90g (approximately 1/2 glass) servings. In 125g (2/3 glass) servings, it contains moderate amounts of fructose. In 200g (1 glass) servings, it contains high amounts of fructose and moderate amounts of fructans.
This applies to 100% tomato juice, and not to tomato juice mixes with other ingredients added. Always read the label to check.
Are canned tomatoes low FODMAP?
Canned tomatoes have a low FODMAP threshold, but there are some caveats. Firstly, the canned tomatoes in question should be plain. Some store bought canned tomatoes use onion or garlic as a flavouring, so make sure you buy the plain variety.
Secondly, the FODMAP threshold depends on the tomato used. Canned tomatoes made from common tomatoes are low FODMAP in 100g serves or around 1/2 cup. In 138g serves or 2/3 cup, they contain moderate amounts of fructose. In 186g serves or 1 cup, they contain high amounts of fructose.
Canned tomatoes made from Roma or Plum tomatoes have higher moderate and high thresholds. 100g or 1/2 cup is a low FODMAP serve. 190g (or 1 cup) contains moderate amounts of fructose. 250g (or around 1 1/4 cup) contains high amounts of fructose.
This is interesting because fresh common tomatoes are lower FODMAP than Roma tomatoes when fresh. However, when canned, the inverse is true.
TLDR: Roma or Plum canned tomatoes without flavourings are the lowest FODMAP choice.
Is pasta sauce low FODMAP?
Store bought pasta sauces are generally not low FODMAP, as they contain garlic and onion, among other things. I have a recipe for low FODMAP pasta sauce here.
Are tomatillos low FODMAP?
Tomatillos have low FODMAP thresholds in their fresh and canned forms. Fresh tomatillos are low FODMAP in 75g serves, or approximately 1 cup. In servings of 253g (or around 3/12 cups) they contain moderate amounts of GOS. This gap between a low and medium serve suggests there may be some wiggle room as to what constitutes a low FODMAP serve of tomatillos.
Canned and drained tomatillos contained only trace amounts of FODMAPs. Monash says they can be eaten freely and according to appetite.
Low FODMAP recipes that use tomatoes
The following are my favourite low FODMAP recipes from my site that use tomatoes in some form. They are all gluten free and vegetarian or vegan. I always try to cater to people who need to avoid nuts, eggs, dairy and xanthan gum, as well.
Low FODMAP pizza sauce
Starting with the most important first: pizza sauce. This pizza sauce uses some easy tricks to emulate that garlicky flavour we know and love. It’s perfect on my gluten free pizza bases (I have a whole low FODMAP pizza recipe with thresholds here too).
Low FODMAP pasta sauce
Secondly, low FODMAP pasta sauce! Equally as important as pizza sauce, but one of them had to come second. This pasta sauce is rich and delicious without any onion or garlic. You can simmer it for as long as you’d like, or simply give it a quick heat before serving.
Low FODMAP vegan bolognese
This vegan bolognese is honestly one of my favourite recipes on my site. It’s deliciously bolognese like, yet made with tofu and low FODMAP ingredients. It goes perfectly on gluten free spaghetti.
Tomato cucumber salad with feta and walnuts
A summertime salad that I make weekly, this tomato and cucumber salad can also be bulked out with some lemony oregano quinoa (recipe is in the post). It’s a fresh and delicious way to use tomatoes.
Low FODMAP tomato mascarpone pasta
This low FODMAP tomato mascarpone combines two recipes: my low FODMAP pasta sauce and my lactose free mascarpone. You can eat it as is, or you can bake it topped with some mozzarella.
Low FODMAP pasta alla vodka
We’re taking the low FODMAP pasta theme and running with it, obviously! This pasta alla vodka uses tomato paste for a concentrated and rich tomato flavour without the excess fructose. The tomato flavour is amplified courtesy of that nifty vodka trick. Before you ask: vodka is low FODMAP in 30ml serves per person.
Low FODMAP minestrone
There’s nothing better than a warming minestrone on a winter’s day. This low FODMAP and vegan minestrone is a brothy number that uses tomato paste for depth and richness. It is a truly delicious yet simple dinner.
Low FODMAP vegetarian curry
Curry without onion or garlic is no easy feat, but I think I’ve nailed it with this recipe. The curry gravy uses fresh tomatoes in a low FODMAP quantity, which add depth of flavour and a little acidity.
Vegan or vegetarian low FODMAP chilli
It seems that all my favourite dishes on my website are tomato based, because here is another one! This vegan chilli is packed full of flavour, in part thanks to tinned tomatoes and some tomato paste. There are options for your vegan protein: use black beans for a soy free option or tofu for a legume free option (or both!). Before you ask: yes, the black beans are canned and the recipes uses a low FODMAP quantity 🙂
Vegetarian kind of Cobb salad
This ‘kind of Cobb’ salad is a vegetarian take on a Cobb. Tofu is cooked in a deeply smoky sauce to replace both the smoky bacon and the protein of the chicken. I’m fussy with eggs, so I choose not to add eggs to mine. See, I told you it was ‘kind of Cobb.’