* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
Low FODMAP spaghetti bolognese is an easy meal to throw together at the last minute! It is comfort food at its finest and with the right herbs you can bring a little bit of Italy right to your door. Make sure you serve it with a side of low FODMAP veggies.
Low FODMAP note on tomato paste: I always get a lot of questions about whether tomato paste is low FODMAP. Monash University uses 1 tablespoon of tomato paste and 1/2 a cup of canned tomato per serve in their spaghetti bolognaise recipe. That means that the below recipe is considered FODMAP friendly when divided between the recommended number of serves.
Make sure you buy a leek that has long green tips (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP).
Choose gluten free pasta, not spelt or wheat based pasta as these can be high FODMAP, and check for added high FODMAP ingredients link inulin, soy flour, lupin flour, and amaranth flour. If some of your family are not low FODMAP or gluten free you can cook them normal pasta, however make sure you cook it separately.
Check the vegan soy based cheese does not include onion, garlic or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses are all low FODMAP.
Choose plain canned tomatoes with no added herbs or spices. Check there is no added onion or garlic.
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.