Wheat-based products, like bread or pasta, can trigger digestive issues for many people. While some have sensitivity to gluten (i.e. the proteins in grains), many others are unable to digest the FODMAP carbohydrates found in grains.
While you may not be sensitive to gluten, some gluten-free products can also be a good option when you’re following a low-FODMAP diet. Instead of wheat, many of them use low-FODMAP alternatives, like rice and corn flour.
Once you’ve chosen your pasta, this pasta sauce made with cherry tomatoes is a quick and easy low-FODMAP recipe that you can make on a weeknight!
What are FODMAPs?
FODMAPs are a family of sugars that can pass through the digestive system without being fully absorbed. Bacteria ferment the FODMAPs once they reach the large intestine, which creates gases. In people with a sensitive gut, this gas build-up can lead to digestive symptoms.
Gluten-free pasta with simple cherry tomato sauce
- Gluten-free spaghetti, 300 g (10.6 oz) – Many people who have digestive symptoms after eating wheat products aren’t actually reacting to gluten. Their response is often caused by a FODMAP in the wheat. Thankfully, most gluten-free products are also low in FODMAPs, making it a good option for your pasta fix.However, in order to improve the flavour and texture, some gluten-free products have a variety of additives, which can be high FODMAP. Check out this blog by A Little Bit Yummy on what to look out for when choosing your low-FODMAP pasta.
- Cherry tomatoes, 750 g (26.5 oz) – Cherry tomatoes can have low to moderate FODMAP levels, depending on the serving size. Keep in mind that this recipe should be divided into at least four servings.
- Garlic-infused olive oil – You can buy olive oil that has already been infused, or you can make it at home. This allows you to get the flavour of garlic without the problematic FODMAPs, which aren’t soluble in oil.
- Basil, 1 cup (237 ml), coarsely chopped
- Salt to taste
- Pepper to taste
- Sugar, one pinch
- Start cooking your pasta: The sauce cooks quickly, so start your pasta cooking first. Remember, gluten-free pasta tends to absorb more water than traditional pasta, so use a large pot and a generous amount of water. Some brands recommend using about 1 litre of water per 100g of pasta. Salting the water is also important to enhance flavour, particularly when working with gluten-free pasta. Recommendations vary, but aim for about 1.25 tablespoons stirred into your water. Once your salted water is boiling, add your pasta. Gluten-free pasta tends to be stickier, so stir continuously for about 30 seconds after adding your pasta to the water. After the initial 30 seconds, stir your pasta periodically.You want your pasta to still be a bit firm, also known as al dente, when it’s finished. Start sampling noodles about 2 minutes before the full cook time that’s recommended on the package. This helps ensure you get a perfect noodle that hasn’t gone mushy.
- Cook your sauce: Heat up your garlic-infused olive oil in a large skillet over medium-high heat. Add cherry tomatoes, stirring occasionally until they burst. Continue stirring until a sauce starts to form and thicken, usually about 7 minutes.
- Add your seasoning: Stir in fresh basil and a pinch of sugar. Add salt and pepper to taste.
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These recipes are low FODMAP to the best of our knowledge. However, FODMAP testing is an ongoing area, and can sometimes lead to changes in these recommendations.