Four-cheese lasagna, zesty carbonara, pasta primavera and good ol’ macaroni and cheese sure are satisfying, but these pasta favorites may cause digestive discomfort for those suffering from irritable bowel syndrome and other digestive concerns. Many versions contain wheat, garlic, onions and milk: all high-FODMAP ingredients.
Thankfully, pasta lovers don’t have to go cold turkey tetrazzini if they’re looking to manage their bloating and gas by reducing their FODMAP consumption. They just need to make a few simple swaps to their favorite recipes.
| High FODMAP | FODMAP-Friendly option |
| Wheat pasta | Gluten-free pasta*, rice noodles or quinoa pasta* |
| Fresh garlic | Garlic-infused oil |
| Onions | Radishes and chives |
| Asparagus, cauliflower, mushrooms | Broccoli, peas and squash |
| Cow’s milk | Almond milk or lactose-free milk |
| Ricotta cheese | Hard cheeses such as mozzarella or a lactose-free cheese |
* Many gluten-free foods are low in fiber. Here are some easy ways to boost your fiber intake.
Looking for recipes?
Try this chicken and gnocchi pasta bake, from the Monash University FODMAP website.