Key takeaways
- One medium tomato (65 g) is low FODMAP; 5 cherry tomatoes are also low FODMAP.
- Tinned whole tomatoes are low FODMAP at 100 g — but larger amounts used in sauces can accumulate fructose.
- Tomato paste is concentrated: keep to 2 tablespoons or less per serving.
- Sun-dried tomatoes are high FODMAP — the concentration of fructans and fructose is too high.
Tomatoes sit at an interesting point in the FODMAP spectrum: fresh tomatoes are safe at normal amounts, but concentrating them — as in paste, sun-dried, or large-batch sauce — raises the fructose load significantly.
FODMAP status at a glance
- —Fresh tomato, 1 medium (65 g): low FODMAP
- —Cherry tomatoes, 5 (75 g): low FODMAP
- —Tinned tomatoes, 100 g: low FODMAP
- —Tinned tomatoes, 400 g can (used in a sauce for one): higher FODMAP
- —Tomato paste, 2 tbsp: low FODMAP
- —Sun-dried tomatoes: high FODMAP
- —Passata (120 ml): low FODMAP
Tomato-based sauces
Low-FODMAP tomato cooking
- —Fresh tomatoes in salads, on eggs, or sliced with mozzarella — freely safe
- —Use passata as a pasta sauce base (120 ml per person) with garlic-infused oil and fresh basil
- —Limit tomato paste to 2 tbsp per portion in recipes
- —Skip sun-dried tomatoes; use fresh roasted tomatoes instead
References
- 1.
