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Reacting to Tomatoes? It might not be the FODMAPs

Last updated on Sep 12th, 2016 Authored by Alana Scott     Reviewed by Joanna Baker (APD)

Tomatoes often get a bad rap for being high in fructose. But is this true and is it really an issue? Most tomatoes and tomato-based products contain equal glucose to fructose ratios, which means they should be well tolerated on the low FODMAP diet. It’s important to remember that a reaction to tomato doesn’t necessarily mean that FODMAPs are to blame. According to Accredited Practising Dietitian Joanna Baker, bad reactions to tomatoes could indicate a different sort of food intolerance. Keep reading to find out more….

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Low FODMAP Tomato Products

Cherry Tomato (5 tomatoes or 75g)

Cherry tomatoes are a tasty addition to my summer beef salad. Some people even enjoy eating these yummy tomatoes as a treat straight off the vine! According to both Monash University and FODMAP Friendly, cherry tomatoes are low FODMAP and you can safely enjoy them 75g (5 tomato) serves (1 4). Just keep an eye on portion sizes as they do contain moderate amounts of fructans in large 222g serves (1).

Roma Tomato (1 small)

Roma tomatoes are often used in canning or when producing tomato paste. A small serve roma tomato (between 45g and 75g) is low FODMAP (1  4). Be careful with large serves of Roma tomatoes as they do become high FODMAP (1 4).

Common Tomato (1 small)

Common tomatoes are often found all year round and are a staple fruit in my household. You can enjoy 1 small common tomato while on the low FODMAP diet (1 4). There is conflicting information on whether common tomatoes become high FODMAP in large serves (1 4). Due to this we recommend that you start with a serving size of 1 small common tomato and then monitor your symptoms as you increase your serve size.

Canned Tomatoes (1/2 cup serves or 92g)

Canned tomatoes can be a bit sneaky, as they become high FODMAP if you go over the recommended serve! The low FODMAP serve is 92g (1/2 cup) (1). This means you need to divide a 400g can of tomatoes between at least four serves. Canned tomatoes contain moderate amounts of fructose at 115g and are high FODMAP at 180g serves (1). Learn how to use the safe serve of canned tomatoes in my delicious egg shakshuka.

Tomato Paste (2 tablespoons or 28g serve)

Many low FODMAP dietitians have been cautious around using tomato paste. It was feared that the concentrated paste would be much higher in both fructose and fructans. However, Monash University has tested tomato paste and it is low FODMAP in two tablespoon serves (1). This means you can enjoy some tomato paste on your low FODMAP pizza!

Tomato Sauce (2 sachets or 16g)

I love French fries with tomato sauce! Even on the low FODMAP diet you do not need to give up this treat, you just need to watch your portion size. Monash University has found that a small 16g (or 2 sachets) serve of tomato sauce is low FODMAP (1). Avoid larger serves as they contain moderate amounts of fructans, and should be limited during the low FODMAP phase of the diet (1).

Moderate to High FODMAP Tomato Products

Sun-dried Tomatoes (2 pieces or 8g)

Sun-dried tomatoes make a great snack on crackers, however they aren’t that FODMAP friendly. They contain moderate amounts of fructose in a 20g serve (1). This means if you want to enjoy them while in the strict low FODMAP phase you need to limit yourself to 2 pieces or an 8g serve (1). I enjoy using a small amount of sun-dried tomatoes to flavour my homemade vegetable stock concentrate.

USA Tomato Ketchup (sweetened with sucrose)

If you are based in the USA, then use your tomato based ketchup with care. Ketchup sweetened with sucrose is high FODMAP in a 26g (2 sachets) serve (1). You can enjoy a 13g or 1 sachet serve but keep a close eye on your portion size.

USA Tomato Ketchup (sweetened with high fructose corn syrup)

High fructose corn syrup (HFCS) is seen as the enemy on the low FODMAP diet and you definitely can’t enjoy large serves of ketchup sweetened with HFCS. A 2 sachet (26g) serve is considered high FODMAP, however you might find you can get away with a small 13g serve (1).

Tomato Based Pasta Sauces (with onion & garlic)

While in the low FODMAP phase of the low FODMAP diet you will need to avoid any tomato based pasta sauces that contain onion and garlic. These are likely to be high FODMAP for fructans even in small serves (1).

Reacting to tomatoes? It might not be a FODMAP Issue

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 (2). These types of food chemical sensitivities can cause hives, headaches, stomach and/or bowel problems (2). 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.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

Other Considerations

It is likely that the type of tomato and the ripeness of the tomato can affect the fructose content and food chemcial levels (Swain, Soutter & Loblay, 2011). For example, salicylates decrease as tomatoes ripen but amines and glutamates increase (2). As tomatoes ripen the sugar levels also change. Glucose levels decrease and fructose levels can increase to create and unbalanced glucose to fructose ratio (3) This means it is possible that you might tolerate some tomato types and ripeness levels better than others.

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 tomatoes or tomato-based products have a chat to your dietitian to rule out other food chemical intolerances.

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

SHOW REFERENCES

1. Monash App. Food Guide & Infomation Section. The Monash University Low FODMAP Diet App. 2016: Version 2.0.1(315). Date retrieved: 2016-09-11. Retrieved from: http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html.  (Archived by WebCite® at http://www.webcitation.org/6Wog73c8B)

2. Swain, A, Soutter, V. & Loblay R. RPAH Elimination Diet Handbook: with food & shopping guide. Allergy Unit, Royal Prince Alfred Hospital. 2011.

3. Davies, J. N., & Kempton, R. J. Changes in the individual sugars of tomato fruit during ripening.  Journal of the Science of Food and Agriculture. 1975: Issue 26: Version 8: p. 1103-1110. Retrieved from http://onlinelibrary.wiley.com/doi/10.1002/jsfa.2740260808/full Retrieved on 2016-09-11

4. FODMAP Friendly App. Food List. FODMAP Friendly. 2017: Version 3.4. Date retrieved: 2017-08-07. Retrieved from: http://fodmapfriendly.com/app/

Photo credit: ‘Ripe natural tomatoes‘ by eugenegurkov licensed under Shutterstock standard image. Edited by A Little Bit Yummy.

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Alana Scott

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Mar 30

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What happens when a hot cross bun and a muffin have a baby? You get hot cross bun muffins!

This new low FODMAP and gluten free recipe is pack full of Easter flavour. 

I took the warm and fragrant spices and fruit you find in hot cross buns and wrapped them into a glorious muffin instead.

They are delicious, a little sweet with a light delicate crumb (go gently when you cut them), and they are oh so good smothered in butter or dairy free spread.

FYI the dried fruit I've used in the recipe has a low FODMAP serving size so you can enjoy these in the first phase of the low FODMAP diet.

Follow my bio link for the recipe or head to alittlebityummy.com
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#hotcrossbuns #muffins #easter #glutenfree #lowfodmap #glutenfreerecipes #lowfodmaprecipes #fodmap #fodmapfriendly #coeliac #glutenfreelife #dairyfree #ibsdiet #inmykitchen #foodphotography

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Mar 6

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Happy Sunday everyone. Who needs a weekend pick-me-up? I know I do. I promise you this recipe won’t disappoint.

Say hello to my low FODMAP cheesecake.

It has a golden crunchy biscuit base layered with a smooth and tangy vanilla cream cheese filling and topped with pops of passionfruit. If you are not a passionfruit fan, then that’s okay just sub in your favourite fruit.

This recipe is low FODMAP (yes there is lactose free cream cheese) and gluten free. You can find the recipe on alittlebityummy.com or follow my profile link.

PS I’d also love to know your favourite cheesecake flavour so leave me a comment below👇

#lowfodmap #glutenfree #coeliac #glutenfreerecipes #fodmapfriendly #cheesecake #cheesecakelover #glutenfreelife #foodphotographer #foodintolerances #lowfodmaprecipes #passionfruit #weekendtreat #feed52 #inmykitchen

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Mar 1

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It’s meatless Monday! What’s on your dinner menu today? Leave me a comment below 👇

On our menu is a low FODMAP vegan chili.

#chilli #veganchile  #tummyfriendly #foodintolerances #ibs #fodmapfriendly #fodmap #glutenfree #glutenfreelife #coeliac #fodmap #lowfodmap #meatlessmonday #inmykitchen

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Feb 26

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

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Feb 22

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

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Feb 13

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

#FODMAP #brunch #valentinesday #lowfodmap #glutenfreerecipe #coeliac #foodintolerances #glutenfreelife #brunchdate #lowfodmaprecipe #dairyfree #foodphotographer #inmykitchen #scrambledeggs #eggs #breakfast #glutenfree
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