Tomatoes are one of those foods that often cause confusion on the low FODMAP diet. We’re here to remind you that you do not need to avoid them completely. Many tomatoes and tomato based products can still be enjoyed, as long as you pay attention to the type and serving size.
The key is to focus on low FODMAP serving sizes so you can include tomatoes in your meals while keeping your overall FODMAP load low.
In this guide, we will walk you through which tomatoes and tomato products you can enjoy during the first phase of the low FODMAP diet.
Health Benefits of Tomatoes
Tomatoes are a nutritious food and provide several important health benefits, so we don’t want to cut them out of our diet unless we really need to.
They contain lycopene, a powerful antioxidant that has been linked to heart health and reduced inflammation.
Tomatoes are also a good source of:
- fibre
- potassium
- vitamin C
These nutrients support overall health and help nurture our gut microbiome.
Because tomatoes offer valuable nutrition, it is helpful to include them in your meals where possible. The key is choosing low FODMAP serving sizes that are well tolerated.
Low FODMAP Tomato Information
There are multiple tomato options that can be enjoyed during the first phase of the low FODMAP diet.
These include fresh tomatoes as well as certain tomato based products, however you might find you need to use smaller serving sizes than you are used to. Some of these foods become high FODMAP in larger servings due to fructose or fructans, so it is important to pay attention to the recommended portion sizes.
Which fresh tomatoes have low FODMAP servings?
- fresh common tomatoes – ½ of a medium tomato
- cherry tomatoes – 5 medium tomatoes
- Truss or vine tomatoes – ½ of a medium tomato
- Roma/plum tomatoes – 1 small tomato (50 g / 1.7 oz)
Tomato Products with Low FODMAP Options
- plain canned tomatoes (with no added onion, garlic or spices) – 100 g / 3.5 oz
- tomato paste – 1 tablespoon
- tomato passata – 3 tablespoons
- Tomato sauce (NZ/Australia) – 1 tablespoon
- Tomato ketchup – 3 teaspoons
The FODMAP content of tomatoes and tomato based products can increase quickly, so it is always best to check the Monash University FODMAP Diet App before increasing your portion size.
Quick Tip
If you are using tomato products in cooking, remember that the serving size refers to the amount eaten by one person, not the amount used in the whole recipe.
That means if you are making a recipe for 4 people you could use 400 g / 14 oz of canned tomatoes in the recipe. This breaks down to 100 g/ 3.5 oz of canned tomatoes per person.
High FODMAP Tomato Products To Avoid
During the first phase of the low FODMAP diet it’s recommended that you avoid commercially made tomato based pasta sauces (especially ones with onion or garlic) and commercially made tomato soups.
Low FODMAP Tomato Recipes To Try
Here are a few delicious ways to use low FODMAP tomato in your cooking.
Low FODMAP Spaghetti Bolognese
A comforting classic made with canned tomatoes, herbs, and tender beef. Perfect for an easy weeknight dinner.
Low FODMAP Deconstructed Stuffed Peppers
All the flavours of stuffed peppers without the extra work. This hearty dish makes a satisfying low FODMAP meal.
Low FODMAP Sweet Pepper & Tomato Soup
A smooth and flavourful soup that’s perfect when you want something warming and gentle on the gut.
More Tomato Recipes
You can explore over 1200+ low FODMAP recipes inside the A Little Bit Yummy Recipe Club, all dietitian reviewed and designed for the first phase of the diet.
Common question: Should Tomatoes Be Avoided If They Become High FODMAP in Larger Servings?
We get asked this question a lot so we want to address it in its own section in this guide. Many tomato varieties and products become high FODMAP in larger servings. This can make it tempting to remove them from your diet completely.
However cutting out foods unnecessarily can actually work against you.
Nutritional variety plays an important role in supporting a healthy gut microbiome. The goal of the low FODMAP diet is not to eliminate as many foods as possible. Instead the aim is to reduce gut symptoms by lowering the overall FODMAP load of your meals.
This is achieved by focusing on low FODMAP serving sizes, not by cutting out entire food groups.
That means small servings of tomatoes can remain on the menu during the first phase of the diet to help boost your nutrition. Use the list above to choose suitable options.
When Tomatoes Might Trigger Symptoms
Some people notice digestive symptoms after eating tomatoes even when they stay within low FODMAP serving sizes. If you are reacting to a low FODMAP serve of tomato products then it might not be a FODMAP issue. Tomatoes are high in other naturally occurring food chemicals such as salicylates, glutamates, and amines. These types of food chemical sensitivities can cause hives, headaches, stomach and/or bowel problems. If you think you might be having an issue with food chemicals then you need to talk to a dietitian and get assessed. The dietitian can then develop a plan to help you effectively manage your symptoms.
If you need tomato free recipes then use the ‘tomato free’ filter under ‘Allergy & Dietary Preference’ filter in to find suitable low FODMAP recipes.
Final Thoughts
There are plenty of low FODMAP tomatoes and tomato products you can enjoy on the low FODMAP diet, just make sure you watch your portion sizes. If you are struggling with the low FODMAP servings of tomatoes or tomato-based products have a chat to your dietitian to rule out other food chemical intolerances.
Image credit: Images for this article have been designed using graphics from HappyPictures/Shutterstock and MVshop/Shutterstock
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