Can you have tomatoes on the low-FODMAP diet? What about tomato paste, ketchup, tomato sauce, or sun-dried tomatoes? The answers are here in this blog.
I am constantly being asked/doubted by readers about whether a certain item in my recipes is actually low-FODMAP. They are confused about the accuracy of information, and want to ensure their symptoms are not triggered. Completely understandable, since I have been there myself!
The low-FODMAP diet is confusing, and overwhelming, especially at first. Plus, to add to this issue, there is a lot of misinformation out there.
One of the reasons I was inspired to write my 2 books, was to guide people through the low-FODMAP diet, from Elimination to Personalization. Click this link to see them on Amazon!
The FODMAP diet food lists are an ever-evolving project. They are constantly being modified, with new foods being tested and added all the time. Some foods have even changed in their reported FODMAP quantities, by having increases, or decreases made to their suggested portion sizes over the years.
Essentially, that means, that many sources of information (including printed food lists, books, websites) can have inaccurate data. Do not assume those are the limitations you are bound to.
The only true way we have to check FODMAP food data is to use one, or both, of the scientifically supported apps. These include the Monash Uni app, and the FODMAP Friendly app. I suggest you get both to have constant access to the knowledge you need. Trust that when you are reading my blog, you are getting medically-accurate, doctor-researched information (based on data at time of posting).
For some foods, FODMAP values could change between a cooked food, and a raw food, or a canned food, and a fresh food.
Notwithstanding the above, almost any food can be tolerated if you have a small enough portion size.
Check out these other great posts:
- Dr. Rachel’s FODMAP Facts: Are Blueberries Low-FODMAP?
- Dr. Rachel’s FODMAP Facts: Are Bananas Low-FODMAP?
- Dr. Rachel’s FODMAP Facts: Is Cheese Low-FODMAP?
When it comes to TOMATOES, there are many factors to consider. Tomatoes come in a variety of types, shapes, sizes, and commercially available products.
Whole tomatoes are different from Roma and cherry tomatoes, and canned paste is different from sauce.
I can’t lie, I find tomatoes to be a particularly awkward item when talking about FODMAPs, due to the wide variations in serving sizes. Take a look, I have the available FODMAP data below listed for your reference!
TOMATOES, TOMATO PRODUCTS, & THE LOW-FODMAP DIET
Below is based on FODMAP data at time of posting
Dr. Rachel’s Note: I highly recommend using a kitchen scale when following a low-FODMAP diet to ensure accurate measurements
Tomato, common (raw)
Low-FODMAP serving size of 75g
MONASH FODMAP Data:
- Low-FODMAP serving size of 65g
- Higher amounts contain fructose
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 75g
- Maximum serving of 83g
Tomato, on-the-vine (raw)
MONASH FODMAP Data:
- Low-FODMAP serving size of 69g
- Higher amounts contain fructose
FODMAP FRIENDLY Data (described as ‘truss tomato’):
- Low-FODMAP serving size of 75g
- Maximum serving of 188g
Tomato, cherry (raw)
MONASH FODMAP Data:
- Low-FODMAP serving size of 45g
- Higher amounts contain fructose
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 75g
- Maximum serving of 1500g
Tomato, grape (raw)
MONASH FODMAP Data:
- Not tested
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 75g
- Maximum serving of 1500g
Tomato, roma (raw)
MONASH FODMAP Data:
- Low-FODMAP serving size of 48g
- Higher amounts contain fructose
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 75g
- Maximum serving of 107g
Tomato, mini-roma (raw)
MONASH FODMAP Data:
- Not tested
FODMAP FRIENDLY Data:
- Low-FODMAP (and max) serving size of 87g
Tomato, whole, canned in juice
MONASH FODMAP Data:
- Low-FODMAP serving size of 1/2 cup (100g)
- Higher amounts contain fructose
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 76g
- Maximum serving of 138g (4.8 oz)
Tomato, sun-dried
MONASH FODMAP Data:
- Low-FODMAP serving size of 13g
- Higher amounts contain fructose
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 16g
- Maximum serving of 20g
Tomato, paste
MONASH FODMAP Data:
- Low-FODMAP serving size of 28g
- Higher amounts contain fructans
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 28g
- Maximum serving of 35g
Juice, tomato, 100%
MONASH FODMAP Data:
- Low-FODMAP serving size of 96g (about 1/3 cup)
- Higher amounts contain fructose
FODMAP FRIENDLY Data:
- Not tested
Tomato ‘puree’ (thinner than paste, thicker than sauce)
MONASH FODMAP Data:
- Low-FODMAP serving size of 36g
- Higher amounts contain fructose
FODMAP FRIENDLY Data:
- Not tested
Tomato ‘Sauce’ (ketchup)*
MONASH FODMAP Data:
- Low-FODMAP serving size of 13g (about 1 packet)
- Variation in the products and their ingredients exist, testing has limitations
FODMAP FRIENDLY Data:
- Low-FODMAP serving size of 1 tablespoon
- Maximum FODMAP serving of 33ml (1.6 tbsp) due to fructose and fructans
*Indicates a HIGHER FODMAP selection
Not tested: Passata, Crushed Tomatoes, Fire-Roasted Tomatoes, Tomato Sauce (canned)
- No data, but general opinion treats these similar to canned, whole tomatoes
- Ensure your product contains only tomatoes and low-FODMAP herbs, avoid high-fructose corn syrup, garlic and onion
- Commercially available marinara sauces that are FODMAP tested have 4.4 ounce serving sizes, as a possible correlation
As you can see, several varieties of fresh tomatoes can be tolerated in modest portions.
Similarly, tomato paste, and canned tomatoes may be utilized for recipes and cooking. Typically, fructose is the FODMAP in these products, although some also contain fructans.
You may note occasional discrepancies between the 2 common databases for FODMAP data. This happens, from time to time. Foods vary in their geographic origin, quality, ripeness, and other factors, Each group will test an array of a food, and obtain an ‘average’ to yield their results. This may lead to differences in the reported amounts. If you are concerned, then stick to the lower suggested serving sizes, until you have experienced your thresholds.
Over time, you can learn your tolerance to the variety of tomato products, and adjust accordingly. I find I can consume larger amounts of fresh tomatoes than the above. Food variety and diversity is necessary for a healthy gut microbiome.
For a low-FODMAP homemade option, try my recipes for:
- Everyone’s Favorite Low-FODMAP Tomato Ketchup Recipe; Gluten-free, Vegan
- Dr. Rachel’s Perfect Low-FODMAP Pizza Sauce; Gluten-free, Vegan
- Sassy Low-FODMAP Salsa Recipe; Gluten-free, Vegan
- Dr. Rachel’s Low-FODMAP Barbecue (BBQ) Sauce: Gluten-free, Vegan
Here are some other delicious low-FODMAP tomato-filled recipes:
- The BEST Low-FODMAP 30-Minute Skillet Lasagna; Gluten-free
- Low-FODMAP 30-Minute Creamy Tuscan Chicken; Gluten-free
- Dr. Rachel’s Best Low-FODMAP Spaghetti/ Low-FODMAP Marinara Sauce; Gluten-free, Vegan
- Authentic Low-FODMAP Slow-Cooker Bolognese Sauce; Gluten-free
- Light and Flavorful Low-FODMAP Tomato Dill Salad with Low-FODMAP Lemon Vinaigrette; Gluten-free, Vegan
- 30-Minute Low-FODMAP One-Pan Beef and Cheese Macaroni; Gluten-free
For more on the FODMAP diet, check out my amazing posts:
- Dr. Rachel’s Low-FODMAP Diet 5-Day Meal Plan; Recipes and More (IBS-friendly!)
- Dr. Rachel’s Low-FODMAP Fast-Food Options (Because Low Doesn’t Have to Mean No)
- Low-FODMAP Options at Starbucks
- Dr. Rachel’s Low-FODMAP Grocery Shopping List; IBS-friendly, Gluten-free
- Dr. Rachel’s Guide to Starting the Low-FODMAP Diet
- Top 10 Questions and Answers about the FODMAP Diet; Low-FODMAP FAQ’s:
Be healthy and happy,
Rachel Pauls, MD
