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Are tomatoes low FODMAP?

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.

An aerial view of three plates of tomato mascarpone pasta casually arranged on a pale pink linen tablecloth. The central plate is a bright sky blue ceramic plate that contrasts with both the linen and the bright red pasta.

All the FODMAP thresholds in this article have been reviewed in May 2024. They are regularly reviewed and updated to ensure they remain current with Monash research.

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. 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 129g (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 132g serves or 2/3 cup, they contain moderate amounts of fructose. In 178g 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. 182g (or 1 cup) contains moderate amounts of fructose. 244g (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 250g (or around 3 1/3 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 are low FODMAP in serves of up to 500g per person.

An aerial view of a gluten free tomato, thyme and goats cheese galette. The galette is golden brown and sits atop a dark grey metal backdrop

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 pizza sauce
A full bodied and full flavoured pizza sauce without any onion or garlic.
Check out this recipe
Low friendly pizza sauce from www.georgeats.com. Gluten free, nut free and vegetarian (vegan adaptable).
An aerial view of three gluten free sourdough pizza bases topped with FODMAP friendly pizza sauce and melty cheese. The pizzas sit in a diagonal pattern on the table and a glass of water sits in the top right hand side of the image

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 pasta sauce
Low FODMAP pasta sauce that has all the flavour without the FODMAPs.
Check out this recipe
An aerial view of a grey ceramic metal bowl filled with low FODMAP pasta sauce. Surrounding the bowl are pasta ingredients, casually arranged on a medium blue steel backdrop
An aerial view of a grey ceramic metal bowl filled with low FODMAP pasta sauce. Surrounding the bowl are pasta ingredients, casually arranged on a medium blue steel backdrop

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.

Low FODMAP vegan bolognese
A delicious vegan and gluten free low FODMAP dinner.
Check out this recipe
An aerial view of four plates of FODMAP friendly vegan bolognese on dark blue ceramic plates against a dark blue steel backdrop
An aerial view of four plates of FODMAP friendly vegan bolognese on dark blue ceramic plates against a dark blue steel backdrop

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.

Tomato, cucumber, feta and walnut salad
AKA: the salad I could eat every day of summer.
Check out this recipe
FODMAP-friendly tomato and cucumber salad from www.georgeats.com
A close up aerial image of a FODMAP-friendly tomato and cucumber salad on a white ceramic plate

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.

Tomato mascarpone pasta sauce
A delicious and easy low FODMAP weeknight dinner.
Check out this recipe
An aerial sunlit view of three bowls on a white marble table filled with tomato mascarpone pasta
An aerial sunlit view of three bowls on a white marble table filled with tomato mascarpone pasta

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 pasta alla vodka
A delicious, tomato centric low FODMAP and gluten free dinner dish.
Check out this recipe
Three white ceramic plates of FODMAP friendly Pasta Alla Vodka on a white marble table. The pasta is topped with extra finely grated Parmesan cheese.
FODMAP friendly Pasta Alla Vodka on dark grey ceramic plates, casually arranged atop a mottled steel backdrop

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 minestrone
A delicious low FODMAP, vegan and gluten free minestrone that can be whipped up on a weeknight.
Check out this recipe
An aerial close up view of a white speckled ceramic bowl filled with low FODMAP minestrone. The minestrone is topped with garlic infused oil, fresh herbs and parmesan. The bowl sits atop a white marble table
An aerial close up view of a white speckled ceramic bowl filled with low FODMAP minestrone. The minestrone is topped with garlic infused oil, fresh herbs and parmesan. The bowl sits atop a white marble table

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.

Low FODMAP vegetarian curry
A delicious vegetarian or vegan Indian style curry without any onion or garlic.
Check out this recipe
An aerial view of a skillet filled with FODMAP friendly curry that has been topped with a swirl of cream. The skillet sits atop a white marble table which is surrounded by plates of curry, water glasses and a white linen tablecloth.
An aerial view of a skillet filled with FODMAP friendly vegetarian curry. The vibrant orange curry gravy is swirled with white coconut milk, creating a beautiful marbled effect. Pieces of tofu poke out from the gravy. The skillet is set on a white marble backdrop, and some glasses of water sit in the top of the image.

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 🙂

FODMAP friendly vegetarian chilli
A delicious and easy vegan chilli that makes for great chilli bowls, nachos or even tacos.
Check out this recipe
A side on brightly lit view of a plate of FODMAP friendly vegetarian chilli served with salad, guacamole, a wedge of lime, some fodmap friendly 'pickled red onion', corn chips, sour cream and tomatoes. It sits atop terracotta tiles in bright sunlight, with the shadow of some palm leaves in the background of the image
An aerial close up view of a bowl of colourful FODMAP friendly vegetarian chilli. The chilli is in a beige speckled open faced ceramic bowl which sits atop a beige linen backdrop. In the bowl is rice, chilli, pickled red cabbage, corn chips, lactose free sour cream topped with chilli oil and coriander. The bowl is casually arranged

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.’

Low FODMAP ‘Kind of Cobb’ salad
A FODMAP friendly and vegetarian take on a classic.
Check out this recipe
An aerial view of a vegetarian Cobb salad topped with sweet and smoky tofu. A big plate of salad sits to the left of the image, and two smaller bowls sit to the right
An aerial view of a vegetarian Cobb style salad in a light grey ceramic bowl. The salad sits atop a white marble table, with white ceramics strewn around the table. Two glasses of water sit at the top of the image

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