Tomatoes have a bit of a reputation when it comes to allergies and intolerances, with many people reporting having problems when they eat tomatoes. However, this doesn’t necessarily mean you can’t eat them on a low FODMAP diet. So let’s find out: Is passata low FODMAP or not?
Yes, passata is low FODMAP. It’s a great option to have in your store cupboard and can be eaten in portion sizes of up to 200ml.
Passata on a FODMAP Diet
Although many recipes do call for passata it is not well known precisely what it is. Passata is actually sieved tomatoes, usually raw, that have been drained of any seeds and skin leaving a thick, soup-like texture that is very flavourful and rich in tomato flavour.
This is different to chopped tomatoes because it’s so much smoother and easier to use.
Tomatoes have a bit of a mixed reputation when it comes to FODMAPs with consuming too many causing people problems. However, passata has been tested and should be fine to eat on a low FODMAP diet as long as you stick within the portion guidelines.
One thing to watch when it comes to tomatoes and passata is any other intolerances or allergies you may suffer from.
A surprising amount of people have a reaction of some kind to tomatoes so if you are still struggling when you eat tomatoes or tomato-based products then try cutting it out for a little while and see if things improve.
What is a Low FODMAP Passata Portion?
The recommended portion of passata is 200ml. This is plenty for most recipes making it a great option for a low FODMAP diet. You don’t have to miss out on those delicious sauces and soups you usually enjoy.
Limit your portions of passata to 250ml per serving
Is Passata IBS-Friendly?
Passata, although low FODMAP, can be incredibly rich especially when cooked over a low heat for an hour or so for a sauce. This richness can have a negative impact on anyone who suffers from IBS.
If you keep portions low enough and try to avoid reducing passata too much then it will remain fine to eat.
Tips for Eating Passata on a Low FODMAP Diet
Want to eat passata when following a low FODMAP diet? Then stick to these 3 tips:
Watch Those Ingredients
Unfortunately, although passata traditionally is just strained and uncooked tomatoes, some will sneak a little garlic or onion into the mix to bulk it out. It’s always worth just double-checking that the passata you have bought is 100% tomato.
Freeze Into Meals
The good news with passata is that it can be used as the base of a range of dishes which then freeze really well including pasta sauce, soup, stews and casseroles.
Avoid Reducing too Much
If you over-reduce passata then you can make it incredibly rich. It’ll taste amazing but it’s also going to increase the risk of digestive flare-ups.
How to Use Passata
If you flick through a recipe book you will be surprised at just how often passata is used. It’s versatile and has a lot of uses – and not just in Italian cuisine! Take a look at these ideas:
Thicken Sauces
If you want to thicken up your sauce then add a little passata. Not only does it have a rich tomato flavour but it will help to provide body to your sauces.
Delicious Tomato Soup
Because passata is simply pureed tomatoes with the seeds and skins removed it makes the perfect basis for a smooth and creamy tomato soup! Just add flavourings, such as chilli, and a little stock.
With 200ml low FODMAP portions you can also get a good portion of soup for your meal. Perfect as a hearty winter lunchtime meal.
Use on Homemade Pizza
Store-bought pizza can be problematic as it often contains high FODMAP ingredients. However, you can make your own at home using low FODMAP flour and your own ingredients.
When it comes to the tomato base choose passata. It’s perfect! Just spread a tablespoon or two on your pizza base and sprinkle over some herbs. Then add your low FODMAP cheese and toppings and cook as usual.
Low FODMAP Passata Recipes
If you’re looking for delicious recipes containing passata that are low FODMAP then give these a go:
Other Questions
Below are a handful of other common queries that get asked when discussing whether or not it is possible to eat passata on a low FODMAP diet:
Are Chopped Tomatoes Low FODMAP?
Chopped tomatoes make up the basis of a lot of meals including sauces, stews, soups and even more! It is surprising just how often chopped tomatoes are used.
Luckily as long as you can stick to the recommended portion sizes of 92 grams then you are fine to include some chopped tomato in your low FODMAP diet.
Is Pasta Sauce Low FODMAP?
Whether or not pasta sauce is low FODMAP will depend on the sauce, its ingredients and the serving size. If you are buying ready-made sauces make sure to always check the ingredients list carefully.
If in doubt then avoid it and make your own low FODMAP version at home instead.
Is Tomato Puree Low FODMAP?
As with most tomato products and types of food you have to be careful with tomato puree and paste. But, if you are careful you can include a little tomato puree in your diet.
The maximum serving size would be two tablespoons and be careful if you are using it with a lot of other FODMAP ingredients too because it could push the overall meal into being a high FODMAP recipe.
Final Summary
As long as you are careful and make sure you stick to the recommended portion sizes then you can eat passata and use it in your cooking. This versatile tomato puree is wonderful for many types of sauces and recipes.
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