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Tomatoes are such a versatile food. You get them in many forms and can use them in several recipes. But when you are on a low FODMAP diet, you have to reconsider every ingredient, even your fresh produce. So are the delicious, juicy tomatoes low FODMAP?
Fresh tomatoes are low FODMAP. They have natural fruit sugar — fructose, but not as much as most fruits. Canned and cherry tomatoes are also low FODMAP. Tomato paste and sundried tomatoes are slightly higher in FODMAP. Portion control is the key when using tomato products in a low FODMAP diet.
Fresh tomatoes and other tomato-based products are low FODMAP, so you might feel safe using them in a low FODMAP diet. But you must understand why some are higher than others and how portions can play a significant role before you go over the edge. Read along to learn more.
- Do Tomatoes Fall Under Low FODMAP?
- Are Canned Tomatoes Low FODMAP?
- Is Tomato Paste Low FODMAP?
- Are Cooked Tomatoes Low FODMAP?
- Is Sundried Tomatoes Low FODMAP?
- Is Tomato Sauce (Ketchup) Low Fodmap?
- Why Do Tomatoes Trigger IBS (Irritable Bowel Syndrome)?
- Additional Tips For Low FODMAP Tomatoes
- So, Are Tomatoes Low Fodmap?
Do Tomatoes Fall Under Low FODMAP?
Fresh tomatoes in all forms and some other tomato-based products, such as canned tomatoes, fall under the low FODMAP category. Tomatoes are a fruit and contain natural fruit sugars (fructose). Fructose is generally high FODMAP, but tomatoes are not high in fructose content and are therefore considered low FODMAP as long as they are small to medium-sized.
The primary low FODMAP tomatoes are all the fresh ripe tomatoes such as breakfast tomatoes, cherry tomatoes, beef tomatoes, and Roma tomatoes.
It has not yet been deduced if unripe and green tomatoes have FODMAP or not.
Some components that add to high FODMAP foods are:
FODMAP – Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols are short-chain carbohydrates that the small intestine does not absorb well.
Tomatoes do not contain mannitol, maltitol, or sorbitol. If there are is any found, it is a meager amount. Some tomato-based products contain high FODMAP elements, so it is always best to read ingredients and stick to fresh tomatoes on a low FODMAP diet.
Are Canned Tomatoes Low FODMAP?
Canned tomatoes fall under low FODMAP. That is considering it is a serving of around ⅓ cup. If you use any more than the given quantity, you will have a high FODMAP.
You should also read the ingredients properly to ensure they do not contain other high FODMAP food, such as onions or garlic.
You get different canned tomatoes such as whole peeled tomatoes, crushed, sliced, cubed, etc. They all follow the same route of a ⅓ cup per serving to remain low FODMAP. Any additional ingredients or increased quantity in canned tomatoes will increase the FODMAP.
Is Tomato Paste Low FODMAP?
Tomato paste is low FODMAP in a quantity of 2 Tbsp. Tomato paste is a thick, concentrated version of tomatoes that contains higher amounts of fructose and fructans.
As long as you use 2 Tbsp or less, your tomato paste will remain low FODMAP. If you add it to other ingredients such as onions, garlic, mushrooms, etc., your meal will still be high FODMAP. If you follow a strict low FODMAP recipe, sticking to the recommended amount will keep you on par.
Are Cooked Tomatoes Low FODMAP?
Since most tomatoes and tomato-based products have equal glucose to fructose ratios, they are well tolerated on a LOW FODMAP diet, even cooked.
You can grill, fry, boil, and cook your tomatoes with any method you prefer, and it will remain low FODMAP as long as you do not mix it with high FODMAP ingredients.
Again, keep in mind that quantity plays a significant role, so 1 small to medium would be low FODMAP, and anything more will move to high FODMAP.
Is Sundried Tomatoes Low FODMAP?
Sundried tomatoes are FODMAP friendly in a quantity of 2 pieces. They are not necessarily low FODMAP, but they should not affect you much if you use what is recommended. Always notice how your body reacts when eating certain foods.
When eating sundried tomatoes on a strict low FODMAP diet, ensure you have it with other low FODMAP foods so that there isn’t an increase in the FODMAP quantity.
Is Tomato Sauce (Ketchup) Low Fodmap?
Everyone’s favorite sauce — ketchup, is not FODMAP friendly unless you have a significantly low amount of it to prevent any trigger symptoms.
A scant tablespoon is recommended for ketchup under a low FODMAP diet. You have to be genuinely careful because tomato sauce contains high amounts of fructans that can lead to digestive issues.
For someone with gut digestive issues and a low FODMAP diet, you might find it best to entirely avoid ketchup since its high sugar content, even in small quantities, can still trigger your symptoms.
Why Do Tomatoes Trigger IBS (Irritable Bowel Syndrome)?
- You might wonder why your IBS is triggered after eating tomatoes if they are low FODMAP. Here are several reasons that could happen:
- You have more than the recommended quantity of tomatoes. Always stick to the amounts and lower them or eliminate the tomato product that triggers your IBS.
- Your canned tomatoes have high FODMAP ingredients. Check ingredients on the packaging as they sometimes contain ingredients for flavors such as garlic, sweeteners, and onions that can trigger your symptoms.
- You are cooking the tomatoes with other ingredients that are high FODMAP. Tomatoes often go into foods with garlic, onions, bread, etc., which can trigger your symptoms.
- Tomatoes are highly acidic and have indigestible skin and seeds. That can cause heartburn, gas, bloating, and tummy aches unrelated to the FODMAP.
- You are more sensitive to solanine. Tomatoes produce a toxin called solanine that causes inflammation and pain, which has nothing to do with the FODMAP.
Additional Tips For Low FODMAP Tomatoes
- Try to find organic products as much as possible. The less treated the food, the healthier and less triggering. Then even if you have some tomatoes (within the desired quantity) on your low FODMAP diet, you are much less likely to feel ill.
- Choose low or reduced-sodium packaged products since they will be more desirable on a low FODMAP diet leading to fewer digestive triggers.
So, Are Tomatoes Low Fodmap?
Fresh tomatoes are low FODMAP in small quantities. If you stick to the recommended amounts, packaged tomato-based products can be low FODMAP. If you have more tomatoes than is allowed per type on your specified diet for IBS or other gut diseases, you can trigger symptoms from the increase in fructose and fructan.