“Ultimate Low FODMAP Pasta Guide: Product List & Recipe Round-Up” was written by dietetic intern and functional nutritionist Krista Wale, B.S. and reviewed, edited & updated by Jenna Volpe, RDN, LD, CLT.
When you’re navigating irritable bowel syndrome (IBS) and/or small intestinal bacterial overgrowth (SIBO) and you’ve been prescribed a low FODMAP elimination diet, the last thing you want to do is give up your favorite comfort foods!
So if you love pasta half as much as we do, you can rest assured that there’s a variety of tasty low FODMAP pasta options on the market, hiding in plain sight.
In this article, we’ll share a round-up of our favorite tried and true low FODMAP pasta brands and products, along with 20 yummy low FODMAP pasta recipes to help satisfy your pasta craving!
We’ll also share tips on how to tell if a pasta is low FODMAP or not, just by looking at the ingredient list.
Disclaimer: This article was written for general educational purposes, not to replace 1:1 medical/nutritional advice from your treatment team. Consult your doctor and a gut health dietitian to receive custom advice tailored to your individual needs!
Affiliate disclosure: This article contains affiliate links*. As an Amazon Associate, Whole-istic Living may make a small commission on qualifying purchases at no extra cost to you.
Table of Contents
Low FODMAP pasta grains
The flour that the pasta is made out of is what determines whether it is high or low FODMAP.
When searching for a low FODMAP pasta option, look for pasta made with any of the following base ingredients:
- Amaranth
- Brown rice
- Buckwheat
- Corn
- Millet
- Quinoa
- White Rice
Low FODMAP bean pastas
Yup – you can enjoy certain types of bean pasta on a low FODMAP diet!
The following types and quantities of bean pasta are considered low FODMAP:
- Chickpea pasta (1 cup cooked, or less)
- Lentil pasta (1 cup cooked, or less)
(Read more about low FODMAP beans here.)
Low FODMAP veggie noodles (grain-free, Paleo)
Some people with dysbiosis (imbalanced gut microbes) and/or candida overgrowth may feel better when reducing the amount of grains they consume.
This is where grain-free Paleo pastas can come into play! If you want a grain-free low FODMAP pasta, try one of the following:
- Konjac noodles
- Kelp noodles* (derived from seaweed)
- Spaghetti squash
- Spiralized beet noodles
- Spiralized carrot noodles
- Spiralized summer squash noodles
- Spiralized sweet potato noodles
- Spiralized zucchini noodles
Low FODMAP pasta brands and products (round-up)
Below you can check out a comprehensive (but not exhaustive) list of our favorite tried-and-true low FODMAP pastas on the market.
(For reference, please note that all of the following low FODMAP pastas listed in this round-up are also gluten free and vegan.)
Ancient Harvest
Ancient Harvest* offers a variety of organic gluten free products, with certain specialty pastas made with low FODMAP ingredients like rice, quinoa, amaranth, and lentils.
You can find the following low FODMAP pastas in the natural aisle of some mainstream supermarkets, as well as the pasta aisles of Sprouts, Whole Foods, Hannaford’s, natural food stores, and online.
Organic gluten free corn, brown rice, and quinoa pastas
Organic lentil pastas
Organic superfood pasta
Brown rice, quinoa, & amaranth rotini*
Andean Dream
This small business is a hidden gem, prized for their high-quality, allergen-free quinoa products – including a line of specialty pastas made with a base of quinoa, rice, and amaranth.
Their organic gluten free, corn free, low FODMAP pastas are available exclusively in the pasta aisles of Whole Foods, Sprouts, natural food stores, and online.
Shells* (available online only in variety pack with fusilli and macaroni)
Turmeric amaranth quinoa rice penne*
Turmeric amaranth quinoa rice spaghetti*
Banza
This line of pasta is made with garbanzo bean flour (“chickpea” flour) instead of wheat-derived flour. Banza is the original chickpea flour pasta company, so they offer the biggest variety of pasta shapes among chickpea pasta brands on the market.
Aside from being lower in FODMAPs, another perk of swapping regular pasta for chickpea pasta is that it’s significantly higher in protein and fiber, so it’s lower in glycemic index. (This means it doesn’t spike your blood sugar as quickly as traditional pasta.)
However, as a quick disclaimer, some people with IBS still find that eating chickpea pasta can make them gassy and bloated. (Keep this in mind, and listen to your body!)
But generally speaking, as long as you limit your serving of chickpea pasta to 1 cup cooked or less, it’s worth trying any or all of the following 15 variations of Banza chickpea pasta products.
Barilla
While Barilla is a well-known mainstream brand famous for their traditional line of pasta products, they’ve recently expanded by creating a line of gluten free pastas made from a blend of non-genetically modified (non-GMO) rice and corn.
Barilla also now has a line of bean pastas which can meet low FODMAP criteria when limited to certain quantities.
You can find all of the following low FODMAP Barilla pasta products in most supermarkets, as well as online.
Chickpea pastas
Corn and rice pastas
Red lentil pastas
DeLallo
DeLallo* is a family-owned Italian food company which offers a wide variety of high-quality gourmet style pastas, sauces, pickled veggies, extra-virgin olive oil, condiments, and more.
Below are the low FODMAP variations of DeLallo pasta we love most! You can find these online or in natural/gourmet markets such as Sprouts, Whole Foods, Natural Grocer, Hannaford, or local natural food stores.
Brown rice pasta
Corn and rice pasta
Potato and rice flour gnocchi
Explore Cuisine
This company makes a variety of organic bean pastas, most of which aren’t low FODMAP.
However, they do offer some tasty pastas made with chickpea flour and lentil flour which we included below.
(You can find Explore Cuisine pastas in most natural supermarkets and online.)
Chickpea pastas
Lentil pastas
Green lentil penne* (made with a blend of green lentil flour, green pea flour, and brown rice flour)
Jovial
Jovial* is a trending unconventional pasta company which makes a variety of organic pastas, some of which are low FODMAP.
(Their line of gluten free pasta products are made with brown rice flour, which is low FODMAP!)
You can find the following Jovial brown rice pasta products in stores like Whole Foods, Sprouts, Natural Grocer, local natural food stores, or online.
Tinkyada®
This brand uses only simple gluten free and low FODMAP ingredients like rice and rice bran.
You can find Tinkyada pasta online, or in the pasta aisle of certain markets such as Sprouts, Hannaford, Whole Foods, and natural food stores.
- Brown rice elbows*
- Brown rice fusilli*
- Brown rice penne*
- Brown rice lasagne*
- Brown rice spaghetti*
- Organic brown rice elbows*
- Organic brown rice fusilli*
- Organic brown rice penne*
- Organic brown rice lasagna*
- Organic brown rice spaghetti*
- Vegetable brown rice spirals*
- Spinach brown rice spaghetti style pasta*
- Gluten free penne*
Tolerant Organic
This is a unique small-scale business which focuses on pasta made with only 1 ingredient, and everything is organic!
(As a reminder, just make sure to limit your serving to no more than 1 cup of cooked chickpea/lentil pasta.)
Trader Joe’s
Most of us know and love Trader Joe’s – but did you know they have low FODMAP pasta options hiding in plain sight?!
(Their gluten free pastas are made with brown rice, quinoa, and/or red lentils – all of which happen to be low FODMAP in reasonable quantities.)
You can find the following pastas exclusively at Trader Joe’s and online.
Brown rice & quinoa pasta
Red lentil pasta
Organic Red Lentil Sedanini Pasta*
Low FODMAP pasta recipes
- Low FODMAP Bolognese
- Low FODMAP Spicy Lemon Pasta with Shrimp
- Spicy Vodka Pasta
- Low FODMAP Baked Feta Pasta
- Everyone’s Favorite Low-FODMAP Chicken Spaghetti Casserole
- Low FODMAP Chicken Tetrazzini
- One-Pot Garlic Free Chicken Pasta Casserole
- Low FODMAP Baked Ziti
- Low FODMAP Chicken Noodle Soup
- Garden Herb Zoodles (Low FODMAP, SCD, Vegan)
- Low FODMAP Pesto Pasta with Sauce and Vegetables
- Low FODMAP Creamy Mushroom Pasta with Arugula
- Gluten Free Pasta Salad with Low-FODMAP Dressing
- Creamy Tortellini Soup
- Low FODMAP Lasagna Bolognese
- Low FODMAP Chicken Fideo Soup
Frequently asked questions (FAQ’s)
Is gluten free pasta low FODMAP?
Sometimes gluten free pasta is low FODMAP… But not always!
While almost all types of low FODMAP pasta are gluten free, keep in mind that not all gluten free pasta is low in FODMAPs.
For example, black bean pasta, edamame pasta, and cassava flour pasta, are all certified gluten free but they’re made with high FODMAP ingredients, so you would only be able to enjoy a few spoonful’s of these pastas in order to stay within their low FODMAP threshold.
Is chickpea pasta low FODMAP?
Chickpea pasta can be low FODMAP, as long as you keep the serving to 1 cup cooked or less.
Is spaghetti squash low FODMAP?
Yes! Spaghetti squash has bee tested by Monash University, and considered low FODMAP in a serving of 1 cup cooked or less.
Is Barilla pasta vegan?
Yes! All Barilla pasta (even the stuff that isn’t low FODMAP) and all of the pasta included in this post (with the exception of the egg pasta) is 100% vegan and plant-based. This means it doesn’t contain any animal-derived ingredients like eggs or dairy.
However, keep in mind that not all pasta toppings and sauces are vegan, so you’ll need to do your research if you follow a plant-based or plant-forward diet.
Is low FODMAP pasta always safe for IBS sufferers?
No. Even low FODMAP pastas aren’t always going to digest well in those suffering with IBS.
Everyone’s tolerance to FODMAPs is unique, so some may be able to tolerate different foods more than others.
Some people with IBS may feel better on a Paleo diet (versus just low FODMAP), while others with what they believe to be diarrhea-predominant IBS (“IBS-D”) may actually have a sucrase-isomaltase deficiency (aka sucrose intolerance).
A sucrase-isomaltase deficiency makes it difficult for your body to digest starches and sugars in most pasta – even if it’s low in FODAMPs.
- In these cases, a low-sucrose, low-maltose pasta alternative (such as veggie noodles) would be better tolerated than a store-bought low FODMAP pasta.
Additionally, the low FODMAP diet doesn’t address food sensitivities, which can sometimes be underlying culprits of diarrhea.
- For example: Corn is a common food sensitivity, and it’s added to many variations of low FODMAP pasta.
- Food sensitivities are unique to each individual, so it’s something you can investigate with a certified LEAP therapist (CLT) through running a mediator release food sensitivity test or the ALCAT food sensitivity test.
This is why it’s important to work with a professional, like a FODMAP-trained dietitian, to help customize your low FODMAP diet plan.
More resources
- Low FODMAP Pasta Sauces & Tomato Sauces: Brands, Product List, & Recipes
- 15 Tasty & Healthy Low FODMAP Breakfast Recipes (Round-Up)
- 15 Simple & Delicious Dietitian-Approved Low FODMAP Lunch Ideas
- 19 Simple and Healthy Low FODMAP Dinner Ideas & Recipes (Round-Up)
- 50+ Tasty & Healthy Low FODMAP Snacks for IBS
- Low FODMAP Bone Broth: Best Store-Bought & Homemade Options (Round-Up)
- What’s the Best IBS Diet?
- Expert Guidance on Finding & Choosing a Low FODMAP Bread
- Ultimate Guide to Finding & Choosing a Low FODMAP Cereal
The bottom line
There’s a wide variety of low FODMAP pasta out there on the market! Please feel free to refer back to this article any time you need to.
When looking for low FODMAP pasta on your own, the key is to choose a pasta made with a low FODMAP flour (or blend) such as corn, rice, amaranth, quinoa, millet, chickpeas, and/or lentils.
Just keep in mind, chickpea and lentil pastas need to be limited to no more than 1 cup cooked at a meal.
Also, since one size never fits all, low FODMAP pasta isn’t automatically going to be IBS-friendly for YOU!
We hope this article helped to give you some more clarity on your IBS/SIBO recovery journey.
If you’d like to get more clear on which foods work best (and which foods don’t work) for YOUR body, we invite you to grab a copy of the IBS Food Diary* (designed and self-published by Jenna Volpe) alongside working with a FODMAP-informed gut health dietitian nutritionist.
