Low FODMAP Pasta: Product List and Recipe Round-Up by Whole-istic Living

Low FODMAP Pasta Guide: Brands, Product List, & Recipes

“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.

This article was updated on June 3, 2024 to account for recent changes in low FODMAP pasta serving sizes per the Monash FODMAP App.

Disclaimers: 

  • 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! 
  • Research on the low FODMAP diet for IBS is ever-changing and evolving.  While we do our best to keep all posts up-to-date, we recommend downloading the Monash FODMAP App for the most updated information on FODMAPs in food!

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.

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: 

  • 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)
  • Red lentil pasta (1/2 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 carrot noodles
  • Spiralized summer squash noodles
  • Spiralized sweet potato 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. Screenshot of Ancient Harvest Gluten Free Pasta - All Types

Organic gluten free corn, brown rice, and quinoa pastas

Organic lentil pastas

Green lentil penne*

Ancient Harvest green lentil penne pasta (affiliate link)

Green lentil spaghetti*

Ancient Harvest green lentil spaghetti (affiliate link)

Red lentil rotini*

Ancient Harvest brand red lentil rotini (affiliate link)

Organic superfood pasta

Brown rice, quinoa, & amaranth rotini*

Ancient Harvest brand low FODMAP superfood rotini pasta (affiliate link)

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.

(Note:  While amaranth is generally considered a high FODMAP grain, this line of pasta contains less than 1/4 cup of cooked amaranth per 1 cup serving; it is made up primarily of quinoa and rice, which are both low FODMAP in servings up to 1 cup and well-tolerated by folks with IBS in my clinic!)

Fusilli*

Andean Dreams brand gluten free low FODMAP fusilli (affiliate link)

Macaroni*

Andean Dreams brand gluten free low FODMAP macaroni pasta (affiliate link)

Orzo*

Andean Dreams brand gluten free low FODMAP orzo pasta (affiliate link)

Shells* (available online only in variety pack with fusilli and macaroni)

Andean Dreams brand gluten free low FODMAP shells, fusilli and macaroni 3-pack (affiliate link)

Spaghetti*

Andean Dreams brand gluten free low FODMAP spaghetti (affiliate link)

Turmeric amaranth quinoa rice penne*

Turmeric amaranth quinoa rice spaghetti*

Andean Farms brand turmeric amaranth quinoa brown rice spaghetti (affiliate link)

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.

Alphabets*

Banza brand alphabet chickpea pasta (affiliate link)

Angel hair*

Banza brand angel hair chickpea pasta (affiliate link)

Casarecce*

Banza brand casarecce chickpea pasta (affiliate link)

Cavatappi*

Banza brand chickpea cavatappi pasta (affiliate link)

Elbows*

Banza brand chickpea elbow pasta (affiliate link)

Gemelli*

Banza brand chickpea gemelli pasta (affiliate link)


Lasagna noodles*

Banza brand chickpea lazagna noodles (affiliate link)

Linguine*

Banza brand chickpea linguine (affiliate link)

Penne*

Banza brand chickpea penne pasta (affiliate link)

Rigatoni*

Banza brand chickpea rigatoni (affiliate link)

Rotini*

Banza brand chickpea rotini (affiliate link)

Shells*

Banza brand chickpea shell pasta (affiliate link)

Spaghetti*

Banza brand chickpea spaghetti pasta (affiliate link)

Wheels*

Banza brand chickpea pasta wheels (affiliate link)

Ziti*

Banza brand chickpea ziti (affiliate link)

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

Chickpea rotini*

Barilla brand chickpea rotini pasta (affiliate link)

Chickpea spaghetti*

Barilla brand chickpea spaghetti pasta (affiliate link)

Corn and rice pastas

Gluten free elbows pasta*

Barilla brand gluten free low FODMAP elbow pasta (affiliate link)


Gluten free fettuccine*

Barilla brand gluten free low FODMAP fettuccine (affiliate link)

Gluten free rotini*

Barilla brand gluten free low FODMAP rotini (affiliate link)

Gluten free spaghetti*

Barilla brand gluten free low FODMAP spaghetti (affiliate link)

Red lentil pastas

June 2024 update:  According to the Monash University FODMAP app, up to 1/2 up of cooked red lentil flour pasta is considered low FODMAP.

Red lentil penne*

Barilla brand red lentil penne (affiliate link)

Red lentil rotini*

Barilla brand red lentil rotini (affiliate link)

Red lentil spaghetti*

Barilla brand red lentil spaghetti (affiliate link)

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

Brown rice fusilli*

DeLallo brand gluten free low FODMAP brown rice fusilli (affiliate link)

Brown rice penne rigate*

DeLallo brand brown rice penne rigate (affiliate link)

Brown rice spaghetti*

DeLallo brand gluten free low FODMAP brown rice spaghetti (affiliate link)

Corn and rice pasta

Lasagna noodles*

DeLallo brand gluten free low FODMAP lasagna noodles made with corn and rice flour (affiliate link)

Orzo*

DeLallo brand gluten free low FODMAP orzo made with corn and rice flour (affiliate link)

Spaghetti*

DeLallo brand gluten free low FODMAP spaghetti made with corn and rice flour (affiliate link)

Potato and rice flour gnocchi

Mini gnocchi*

DeLallo brand gluten free low FODMAP mini gnocchi made with potato flour and rice flour (affiliate link)

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

Chickpea fusilli*

Explore Cuisine brand organic chickpea fusilli (affiliate link)

Chickpea risoni*

Explore Cuisine brand organic chickpea risoni (affiliate link)

Chickpea spaghetti*

Explore Cuisine brand organic chickpea spaghetti (affiliate link)

Lentil pastas

Green lentil penne* (made with a blend of green lentil flour, green pea flour, and brown rice flour)

Explore Cuisine brand organic green lentil penne (affiliate link)

Red lentil penne*

Explore Cuisine brand organic red lentil penne (affiliate link)

Red lentil spaghetti*

Explore Cuisine brand organic red lentil spaghetti (affiliate link)

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.

Casarecce*

Jovial gluten free low FODMAP organic brown rice caserecce pasta (affiliate link)

Capellini*

Jovial brand gluten free low FODMAP brown rice capellini (affiliate link)

Egg Tagliatelle*

Jovial gluten free and low FODMAP egg tagliatelle (affiliate link)

Elbows*

Jovial gluten free and low FODMAP brown rice elbow pasta (affiliate link)

Farfalle*

Jovial gluten free and low FODMAP brown rice farfalle (affiliate link)

Fusilli*

Jovial gluten free low FODMAP brown rice fusilli (affiliate link)

Lasagna*

Jovial gluten free low FODMAP brown rice lasagna noodles (affiliate link)

Manicotti*

Jovial gluten free and low FODMAP manicotti (affiliate link)

Penne*

Jovial gluten free and low FODMAP brown rice penne pasta (affiliate link)

Shells*

Jovial gluten free and low FODMAP brown rice pasta shells (affiliate link)

Spaghetti*

Tagliatelle*

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.

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 pasta or up to 1/2 cup cooked lentil pasta.)

Chickpea penne*

Tolerant organic chickpea penne (affiliate link)

Chickpea rotini*

Tolerant organic chickpea rotini (affiliate link)


Green lentil elbows*

Tolerant organic green lentil elbows (affiliate link)

Green lentil penne*

Tolerant organic green lentil penne (affiliate link)

Red lentil penne*

Tolerant organic red lentil penne (affiliate link)

Red lentil rotini*

Tolerant organic red lentil rotini (affiliate link)

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

Fusilli*

Trader Joe's gluten free low FODMAP fusilli made with brown rice and quinoa (affiliate link)

Spaghetti*

Trader Joe's gluten free low FODMAP spaghetti made with brown rice and quinoa (affiliate link)

Red lentil pasta

Organic Red Lentil Sedanini Pasta*

Trader Joe's red lentil sedanini pasta (affiliate link)

Low FODMAP pasta recipes

Suggested food combination ideas with pasta

Combine a cup of cooked low FODMAP pasta of your choice with any of the following food combos:

  • 1/2 cup cooked broccoli, 4 ounces shredded plain rotisserie chicken, 1/2 tablespoon butter or low FODMAP pesto, and 1 ounce freshly grated low FODMAP cheese (optional)
  • 1/2 cup to 1 cup cooked spinach + peppers, 4 ounces cooked ground meat/turkey/chicken, a serving of low FODMAP pasta sauce, and 1 ounce freshly grated low FODMAP cheese
  • 1/2 cup to 1 cup sautéed zucchini + summer squash + 1 cup cooked chicken + 1/2 tablespoon ghee/butter/garlic-infused olive oil, and 1 ounce freshly grated low FODMAP cheese (optional)

Recommended reading:  High and Low FODMAP Cheeses – List and Guidance

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 (which usually entails a starch intolerance, due to an insufficiency in the enzyme that breaks down maltose from starch).

A sucrase-isomaltase deficiency makes it difficult for your body to digest starches 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.

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

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, serving size is key!  Chickpea pastas need to be limited to no more than 1 cup cooked at a meal, while lentil pasta should be limited to 1/2 cup cooked or less. 

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.

Next steps

We hope this article shed some light on how pasta can fit into your life (without any IBS flare-ups).

If you’d like to continue learning about how to navigate all things FODMAPs and IBS from a holistic nutrition standpoint, download the free gut health nutrition guide:  5 Common Diet Mistakes to Avoid on Your Gut-Healing Journey!

Free Download - 5 Diet Mistakes to Avoid When Healing Your Gut - by Jenna Volpe RDN LD CLT

2 thoughts on “Low FODMAP Pasta Guide: Brands, Product List, & Recipes”

  1. Where was it studied and found that 1 cup of lentil or chickpea pasta is ok on low FODMAP diet? Everywhere i’ve looked they don’t have findings on pasta.And lentils and chickpeas from cans is only ok in 1/2 cup portions. so this is twice that amount. Thanks!

    1. Jenna Volpe, RDN, LD, CLT

      Hi Shireen, we got the information about the chickpea pasta FODMAP serving sizes directly from the Monash FODMAP App, and we calculated the lentil pasta based on the amount of grams per serving (from the lentil FODMAP content provided in the Monash App.) I hope this gives you some clarity! -Jenna

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