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Are Tomatoes Low FODMAP?

Jun 24, 2018 0 comments

There’s so many different recipes, and sauces that use tomatoes. Not to mention the ketchup that we use as a condiment with so many different dishes. But are tomatoes low FODMAP?

 

Some of Them

Some tomatoes are low FODMAP, and some tomato products are low FODMAP. Tomatoes are high in fructose, but they have an equal glucose to fructose ratio, which makes them low FODMAP. This means that they shouldn’t cause you any problems on your low FODMAP diet. However, the Monash University has FODMAP tested some tomatoes and tomato products, and FODMAP Friendly, the Australian FODMAP service, have tested a few more.

 

Cherry Tomatoes

Cherry tomatoes are lovely, flavorful tomatoes that are great in a salad. They are low FODMAP, and the Monash University defines a serve as being four cherry tomatoes. FODMAP Friendly defines a serving as a half cup measure, or 75 grams.

 

Common Tomato

The common tomato is the one you’re likely to use in things like sandwiches. This tomato is low FODMAP, and a serve is one small tomato.

 

Roma Tomato

Roma tomatoes are often used as the tomato base for sauces, or in canned tomatoes. They’re very versatile, and are low FODMAP. A serve is one small tomato.

 

Monash University has not yet tested any other variety of tomato, however, FODMAP Friendly has.

 

Grape Tomatoes

Grape tomatoes are a sweet flavored tomato, similar in size to cherry tomatoes. A 75 gram serving is low FODMAP.

 

Mini Roma

Mini Roma tomatoes are another small tomato, similar in size to cherry and grape tomatoes. They’re incredibly flavorful, and some recommend eating them as you would a piece of fruit. They’re low FODMAP in 75 gram serves.

 

Truss

Truss tomatoes are also known as tomatoes on the vine. One of the remarkable thing about truss tomatoes is that they will continue to ripen as long as they remain on the vine. They’re full of flavor, and nutrients. They are low FODMAP in 75 gram servings.

 

Canned Tomatoes

Canned tomatoes are nutritious, and are probably a kitchen cupboard staple in almost every home. The Monash University has tested a half cup serving size, and they are low FODMAP.

 

Semi Sun Dried Tomatoes

Semi sun dried tomatoes can add flavor and color to so many different dishes, however a full serve of four pieces is medium FOMDAP, but a half serve of two pieces is low FODMAP.

 

Tomato Paste

It was assumed that tomato paste was going to be high FODMAP, as it’s very concentrated, but when it was tested for FODMAP’s, a two tablespoon serve is low FODMAP.

 

Ketchup

Ketchup with cane sugar is low FODMAP in a single serve of 2 sachets. However, many commercial ketchups have high fructose corn syrup, so they may not actually be low FODMAP. The best way to be sure is to make your own ketchup.

 

Low FODMAP Ketchup

Ingredients

  • 1 cup of tomato passata (affiliate link below)
  • 1/2 cup of white vinegar
  • 1/4 cup of sugar
  • 1 teaspoon of dried mustard powder
  • 1/2 teaspoon of allspice
  • 1/4 teaspoon of cumin
  • 1/4 teaspoon of black pepper
  • 1/4 teaspoon of smoked paprika
  • 1 teaspoon of salt

 

Method

  1. Put all the ingredients in a saucepan and bring to a simmer.
  2. Simmer for 20 minutes, stirring occasionally.
  3. Allow to cool completely before bottling, and storing in the refrigerator.

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