Portion-dependent
Low FODMAP only up to the serving size listed — larger servings stack.
Safe serving
Around 1/2 cup cooked (74 g)
FODMAP group responsible
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
Wheat pasta is low FODMAP at roughly half a cup cooked, which is a starter portion rather than a dinner. Gluten-free pasta made from rice or corn has no such ceiling and is the more practical choice during elimination.
What to use instead
Rice or corn pasta
No meaningful ceiling, and now widely available.
Recipes using wheat pasta
Tomato and Basil Pasta with Garlic-Infused Oil
Proof that pasta night survives the elimination phase. Twenty minutes, one pan of sauce, and nobody at the table can tell it is a restricted recipe.
- Elimination
- Reintroduction
- Maintenance
This entry is compiled from published Monash-aligned guidance rather than our own laboratory testing, and thresholds are revised as new data arrives. For the elimination phase the Monash app is the authority. See the full food list for how the categories fit together, orcheck another food.
Low-FODMAP Elimination Phase Starter Kit
A 14-page PDF: the full safe-foods list, a two-week meal plan, a printable symptom tracker and a shopping checklist you can take to the store.