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9 Low FODMAP Pasta Sauce Brands & How To Make Your Own

November 11, 2022 (Last Updated: November 16, 2022)
low fodmap pasta sauce

I’ve got a list of 9 ready made low FODMAP pasta sauce options you can buy and 2  low FODMAP pasta sauce recipes you can make at home. You’re covered whether you’re in the mood to open a jar and call it a day or spend a little time in the kitchen.

Most of the low FODMAP pasta sauces in this can be bought online or instore. The two pasta sauce recipes I’ll be sharing are some of my favorite pasta recipes: A no-cook pasta sauce and a traditional Italian low FODMAP spaghetti ragu sauce.

Here’s a list of everything we’ll cover in today’s post:

Let’s start with why we IBS diet following folks can’t have regular off the shelf pasta sauce.

Things To Consider With Pasta Sauce

The issue with most on shelf products are onion and garlic. Pasta sauce is no different. Most if not all pasta sauces contain some form of garlic and onion. Fresh, puree, powdered, you name it, it’s there. 

Not to mention that tomatoes have a low FODMAP serving size. I love pasta but it’s one of those foods that you want heaping platefuls of. These are just a few things to consider when buying non-certified low FODMAP pasta sauce at your local grocers or making it from scratch.

Tomatoes

Fresh and canned tomatoes are low FODMAP. They have generous serving sizes even after Monash re-tested them. Tomatoes contain fructose or fruit sugars which is the FODMAP that we keep an eye out for. 


Here are the new low FODMAP serving sizes for tomatoes as recommended by Monash (2022 Update):

  • Regular (raw): 65 grams is low FODMAP. They are moderate at 75 grams and high FODMAP at 91 grams.
  • Cherry Tomatoes (raw): 45 grams is low FODMAP. They are moderate at 60 grams and high FODMAP at 75 grams.
  • Vine Tomatoes (raw): 65 grams is low FODMAP. They are moderate at 75 grams and high FODMAP at 93 grams.
  • Roma Tomatoes: 75 grams is low FODMAP. They are moderate at 250 grams and high FODMAP at 300 grams.
  • Canned Whole Tomatoes (with juice): 100 grams is low FODMAP. They are moderate at 138 grams and high FODMAP at 186 grams.
  • Canned Roma/Plum Tomatoes (with juice): 100 grams is low FODMAP. They are moderate at 190 grams and high FODMAP at 250 grams.

Next up on the list of ingredients that no tomato pasta sauce seems to be made without is garlic and onions.

Garlic & Onions

Garlic and onions are high in the FODMAP, fructan. A lot of people with IBS can’t tolerate these two ingredients but many have been able to reintroduce them into their diets or found substitutes for them.

It felt like one of the saddest days when I had to cut out garlic and onion from my diet. I didn’t think it was possible but it is. I had to cut out onions completely from my diet but I can successfully eat garlic without any triggers. 

It’s a myth that you can never have garlic or onion again on a low FODMAP diet. Everyone is different and you need to do what works best for your body. Easing into reintroducing garlic or onion into your diet? Try reading this blog post:

Garlic Substitutes (More Than Just Garlic Infused Oil)

Now that we’ve covered the pain points of pasta sauce, how about we get to that list of low FODMAP pasta sauce brands.

A List Of 9 Low FODMAP Pasta Sauces

It isn’t impossible to find store-bought pasta sauce without garlic and onions! In fact, I have 9 low FODMAP pasta sauce options for you right here. 

These sauces are great for easy low FODMAP meals and especially on days where you just want to open up a can and boil some pasta. Below is a list of low FODMAP pasta sauces and their pros and cons:

  1. Prego Sensitive Recipe Traditional Italian Sauce
  2. Rao’s Sensitive Formula Marinara Sauce
  3. FODY Tomato and Basil Sauce
  4. FODY Marinara
  5. FODY Arrabbiata Sauce
  6. Great Value Organic Tomato Sauce
  7. Whole Foods 365 Organic Tomato Sauce 
  8. Nature’s Promise Tomato Sauce
  9. Bay’s Kitchen Tomato & Basil Sauce

Prego Sensitive Recipe Traditional Italian Sauce

Ingredients

Tomato Puree (tomato paste and water), diced tomatoes in tomato juice, sugar, canola oil, contains less than 1% of salt and citric acid.

Pros

  • Affordable: At $2.19 for 23.75 ounces (Kroger), Prego’s Sensitive Recipe Traditional Italian Sauce is a bang for your buck.
  • Flavor: Prego’s sauce is great flavorwise and I could barely tell it was garlic and onion free.
  • Availability: This low FODMAP option is easy to find. You can get it at Kroger, Walmart, Target, and Amazon.

Cons

  • A little on the sweet side: Tomatoes are pretty sweet and this tomato sauce has added sugar. So, the only personal con I have about this sauce is that it’s a little sweet and needs some salt to balance it out.

Rao’s Sensitive Formula Marinara Sauce

Ingredients

Italian whole peeled tomatoes, olive oil, carrots, salt, celery and basil.

Pros

  • Great flavor: Rao’s Marinara Sauce tastes great. It’s got the best flavor and tastes like fresh homemade pasta sauce.
  • High quality ingredients: I like that this sauce uses fresh whole foods ingredients.

Cons

  • Price: This sauce costs $8.99. Not the most affordable sauce on the market but you’re paying for high quality ingredients. 
  • Availability: I’ve only been able to find this sauce at Whole Foods and online. 
  • Celery: Celery has a very small low FODMAP serving of 10 grams. This sauce contains celery but doesn’t state how much. It’s best to avoid this sauce if you’re someone who is triggered by celery or in the elimination phase.

FODY Tomato and Basil Sauce

Ingredients

Chopped tomatoes, tomato paste, extra virgin olive oil, salt and basil.

Pros

  • Low FODMAP Certified: FODY’s sauces are low FODMAP certified. That always brings some sort of peace of mind.
  • Bulk buy: at $7.99 a jar, this sauce is on the expensive side but FODY offers a 15% discount for bulk purchases.

Cons

  • Accessibility: Apparently, you can get these at Walmart but not every store carries this brand. I recommend ordering these online but that means that you’ve got to pay shipping costs or order large amounts to get free shipping. 

FODY Marinara

Ingredients

Chopped tomatoes, tomato paste, extra virgin olive oil, carrots in puree, celery in puree, salt and basil.

Pros

  • Low FODMAP certified: FODY’s line of pasta sauces and products are all low FODMAP certified.
  • Versatile: I like this sauce because it’s a basic tomato sauce that you can use for anything. Use this as a base for low FODMAP pizza sauce or add some ground beef to make low FODMAP spaghetti bolognese. 

Cons

  • Availability: Like the rest of their products, this pasta sauce isn’t always available in stores.
  • Ingredients: This specific sauce contains celery which may trigger IBS symptoms for some people. 

FODY Arrabbiata Sauce

Ingredients

Chopped tomatoes, extra virgin olive oil, sea salt, and crushed red pepper. 

Pros

  • Low FODMAP certified: FODY’s line of pasta sauces and products are all low FODMAP certified.
  • Not too spicy: Arrabbiata sauce is meant to have some kick but this version is tolerable and not too spicy.

Cons

  • Availability: Like the rest of their products, this pasta sauce isn’t always available in stores.
  • Oily: This sauce was a little on the oilier side. I scooped out the oil that pooled on the top but you can stir it back in.
  • Not spicy: I like my food on the spicy side but this sauce barely had any spice to it.
  • Crush red pepper: Red chili contains capsaicin (it gives it the spicy flavor) which may cause acid reflux in people who have IBS.

Great Value Organic Tomato Sauce

Ingredients

Organic tomato puree, less than 2% of sea salt, organic red pepper and naturally derived citric acid.

Pros

  • Affordable: This sauce is the cheapest option on the list and costs $1.24 at Walmart.
  • Organic: The ingredients for this sauce are all organic. 

Cons

  • Red pepper: Red chili contains capsaicin (it gives it the spicy flavor) which may cause acid reflux in people who have IBS.

Whole Foods 365 Organic Tomato Sauce 

Ingredients

Organic tomato puree, sea salt, organic red pepper, citric acid

Pros

  • No added sugar or oil: This pasta sauce is light, fresh, and has no added sugars or oil.
  • Thick: Whole Foods’ low FODMAP pasta sauce is on the thick side. I liked that I didn’t have to cook it down and there were lots of tomato chunks in the sauce.

Cons

  • A little bland: I had to add a few herbs, spices, and garlic oil to this sauce because I found it a little bland. 
  • Red pepper: This sauce also has red chili which may cause acid reflux in people who have IBS.

Nature’s Promise Tomato Sauce

Ingredients

Organic tomato puree, sea salt, organic red pepper and naturally derived citric acid.

Pros

  • Organic: Nature’s Promise Tomato Sauce uses all organic ingredients.
  • Fat-free: This sauce is fat-free and has no added oils.

Cons

  • Availability: I’ve only been able to find this sauce on instacart and Giant Food.
  • Red Pepper: Like a few other sauces on this list, this sauce also has red chili which may cause acid reflux in people who have IBS.

Bay’s Kitchen Tomato & Basil Sauce

Ingredients

Tomatoes (53%), water, tomato purée (12%), olive oil, balsamic vinegar, cornflour, basil, chives, dextrose, salt, oregano and black pepper.

Pros

  • Taste: This sauce is delicious, rich and has a thick texture.
  • Low FODMAP certified: Bay’s Kitchen tomato and basil sauce is low FODMAP certified.
  • Small serving: This small jar serves 2 people. Great for anyone that doesn’t want too many leftovers.
  • Cheap: This sauce is pretty affordable at £3.79.

Cons

  • Available in Europe: If you live in the US, you won’t find this in stores.

Honestly, you can use these sauces in pasta, lasagne or even as a pizza sauce. Wondering about low FODMAP pizza toppings?

28 low FODMAP Pizza Toppings

Now that you know all the instore low FODMAP pasta sauce options, let’s look at some low FODMAP sauces recipe you can make at home. I’ll be sharing two recipes with you in the next section.

2 Low FODMAP Pasta Sauce Recipes

Looking for pasta sauce recipes without tomatoes? These two recipes have very very small amounts of tomatoes in them that you can consider them low FODMAP no tomato pasta sauce. 

No Cook Pasta Sauce

This sauce is one of my favorite no cook pasta sauces recipe. It’s made from pre-roasted canned bell peppers, some sundried tomatoes and parmesan cheese. All the ingredients go into a blender and it’s basically done. 

The only cooking you need to do is cooking the vegetables if you add any into the dish.

The other low FODMAP pasta sauce you need to try is a traditional Italian ragu.

Traditional Italian Spaghetti Ragu Sauce

low fodmap spaghetti sauce

This low FODMAP spaghetti sauce is not your average bolognese. It’s meat based and cooks low and slow. This is the recipe for you if you’re looking for sauces for pasta without tomato. It has only 2 tablespoons of tomato paste. 

It’s hearty, rich, and one of my favorite healthy low FODMAP recipes because I used bone broth as the base.

There you have it folks, 9 low FODMAP pasta sauce options to choose from and two very simple low FODMAP pasta sauce recipes you can make at home. What’s your favorite pasta sauce? 

Are you more of a burger person? Try making our:

Low FODMAP Copycat Big Mac Burger

low fodmap burger

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