The Low FODMAP diet is becoming increasingly popular to manage symptoms of IBS, SIBO, and other digestive disorders. But it can be tough to follow, especially when figuring out which foods are safe to eat. So, today we’re going to take a closer look at one of the most common fruits (or is it a vegetable?): tomatoes. Are tomatoes low FODMAP? Keep reading to find out!
What are Tomatoes?
To start things off, let’s talk about what tomatoes are. Most people think of tomatoes as vegetables, but they’re fruits! Technically, a fruit is any seed-bearing structure that develops from the ovary of a flowering plant. At the same time, a vegetable is any edible portion of a plant that doesn’t fit into that definition (like the leaves, stems, or roots).
So why do we consider tomatoes vegetables? Probably because they’re not sweet like most fruits are. Tomatoes are mostly water (about 94%) with very little sugar (only about 4%). They also contain vitamins A and C and minerals like potassium and manganese.
Are Tomatoes Low FODMAP?
Now that we know a little bit more about tomatoes, let’s answer the question that brought you here in the first place: are tomatoes low in FODMAP?
The short answer is yes, tomatoes are low FODMAP… but there’s a catch. While fresh tomatoes are soft in FODMAPs, canned tomatoes may not be a strict low FODMAP diet. That’s because the canning process concentrates the sugars in the fruit, leading to higher levels of fructose.
FODMAPs are a group of short-chain carbohydrates not well absorbed in the small intestine. This can lead to digestive symptoms like bloating, gas, and diarrhea. Many people with IBS find that following a low FODMAP diet helps to reduce these symptoms.
Fresh tomatoes are a great food to include in a low FODMAP diet. They contain natural fruit sugar, but not as much as most fruits. This makes them a great option for people who need to limit their fructose intake. In addition, fresh tomatoes are also a good source of fiber and antioxidants. So fresh tomatoes are a great choice if you’re looking for nutritious and delicious food low in FODMAPs.
So if you want to include tomatoes in your Low FODMAP diet, you must ensure you’re using fresh ones. And even then, you should limit yourself to no more than 1/2 a tomato per sitting since even fresh tomatoes can be high in fructose if you eat too much of them.
What Are FODMAPs?
FODMAP is an abbreviation that stands for:
- Oligosaccharides (fructans and galactans)
- Disaccharides (lactose)
- Monosaccharides (fructose)
- Polyols (sugar alcohols)
The gut cannot adequately absorb FODMAPs, and whatever is absorbed will be fermented rapidly.
Let’s explore a little more about FODMAPs.
Oligosaccharides are a carbohydrate chain made up of three to 10 simple sugars, also known as monosaccharides.
The human digestive tract cannot break down the large majority of oligosaccharides. Instead, they travel through your gut to the colon, where they feed and support the growth of beneficial bacteria.
Their ability to act as a prebiotic (food for your gut bacteria) may offer a wide range of health benefits, including a stronger immune system, reduced appetite, and improved gut health.
Oligosaccharides are generally considered safe and free of severe side effects. Still, do remember that most oligosaccharides will ferment in the colon, which can cause bloating, cramping, gas, or diarrhea in some people.
Lactase is a naturally occurring digestive enzyme that helps the body to digest lactose. Lactose is a disaccharide, a sugar molecule consisting of two simple sugars or monosaccharides. The two monosaccharides in lactose are glucose and galactose. Lactase is produced by the cells lining the intestinal wall and is necessary to digest lactose.
When lactase is absent, the body cannot digest lactose, and it can cause gastrointestinal distress, including bloating, abdominal pain, diarrhea, and flatulence. Lactose intolerance is most common in adults but can also occur in infants and children. While most people with lactose intolerance can tolerate some lactose, others may be so sensitive that even a small amount can cause symptoms.
Fructose is one of the most common monosaccharides. Fructose is a type of sugar found naturally in many fruits and vegetables. Unlike other forms of sugar, fructose is absorbed more slowly by the body and does not cause a spike in blood sugar levels. This makes it an ideal sweetener for people with diabetes or those trying to maintain a healthy weight.
In addition, fructose is less likely than other sugars to cause tooth decay. Fruits that contain equal levels of fructose and glucose are more easily digested because fructose is better absorbed when coupled with glucose. This means that eating these fruits can provide a slow and steady release of energy, which is ideal for people looking for an alternative to refined sugars.
Polyols are a type of sugar alcohol that is increasingly being used as a food additive. Unlike other types of sugar, polyols are not completely absorbed by the body, so they have fewer calories. Polyols are also known to lower blood sugar levels, making them a popular choice for people with diabetes.
In addition, polyols are often used as sweeteners in sugar-free or low-sugar foods. Although they are generally considered to be safe, some people may experience mild gastrointestinal side effects after consuming products containing polyols. Overall, polyols are a safe and effective way to sweeten food without adding extra calories.
What Do Tomatoes Do to Your Gut? Cool Facts Revealed by Science 2022
Best Tomato for a Low FODMAP Diet
Fresh tomatoes are excellent in reducing the FODMAPs in your diet. The food contains fructose, but when you eat a full serving, you will not experience any discomfort. Canning tomatoes in 1 oz servings can be good for a low FODMAP diet. However, you will consume more fructose and sugar – FODMAPs. Staying with the recommendations.
For the tomato sauce, it is recommended for small portions of 2 oz. (16g). Because the tomato sauces are concentrated in the form of pastes. So it is low FODMAP as compared to regular ripe tomatoes.
Read Labels; Keep It Simple
Various tomato products vary in content, and other items could also contain garlic or basil flavor (which includes garlic). While this could be a time saver for many cooks, it is advisable to buy tomatoes instead.
Frequently Asked Questionas about Tomatoes and FODMAPs
Is Tomato Sauce Low in Fodmap?
All the sauce ketchup has no FODMAP-free content and should be avoided unless you have low amounts to minimize symptoms. It is advisable to take ketchup with low FODMAP foods.
You need to be careful as tomato sauce has large quantities of fructans, causing gastrointestinal problems and stomach pain. You might find it easier to completely avoid ketchup for anyone with digestive disorders not sensitive to FODMAP or high-sugar foods.
Is Tomato Soup Low in FODMAP?
Canned tomatoes usually contain a high amount of FODMAP. The reason is that they are a good food source. Some people have IBS, and they may need a soup recipe. It’s best to avoid onion and garlic in tomato soup to prevent bloating.
Bone broth or meat stock can easily help reduce FODMAP and help with a healthy diet. Aim for the minimal amount of salt you use for soup because this could affect the digestive system.
How Low in FODMAPs are Tomatoes?
In standard servings, tomatoes contain a low amount of FODMAP. Nevertheless, it contains fructose, which is considered a FODMAP type. You will not ingest a lot if you serve these in small amounts – a small-sized tomato at once.
Similar happens to yellow, orange, and green tomatoes. It’s possible to switch between different varieties and avoid getting too many FODMAPs.
Are Cooked Tomatoes Low in FODMAP?
Because tomatoes have equal sugar/fructose ratios, they are well tolerated on low-fat diets, even when cooked. You can cook your tomatoes under any method you want, and it remains low in FODMAP even if they do not contain high FODMAP. Remember, quantity plays a significant function, and 1 smaller or medium will be low FODMAP, and anything more will go into high.
Is Tomato Paste Low in FODMAP?
Tomato paste has low FODMAPs of 2 grams. Tomato paste contains high amounts and high levels of fructose and sucrose. The tomato paste is soft in calories and fat. It can still increase FODMAP levels in foods like garlic, onions, and mushrooms. Follow the low FODMAP recipes and stay within the recommended limit to maintain nutrient balance.
Is Sun-dried Tomatoes Low in FODMAP?
Sun-dried tomatoes are FODMAP safe and can be purchased in two packages. They don’t have an average amount of nutrient-dense FODMAP, but they shouldn’t cause too much effect. Always take note of the body’s reaction to food. If you eat tomatoes on a low FODMAP diet, you can also use other low-fodMAP foods to reduce FODMAPs.
Should You Eat Tomatoes on A Low FODMAP Diet?
If taken in moderation, tomatoes are an ideal food supplement to a low-intake FODMAP diet. For people with IBS, it’s best served with sliced or cherry tomatoes. It would help if you reduced your intake of FDMAPs to avoid the onset of IBS symptoms. Tomatoes can bring health advantages.
Are Tomatoes Good for IBS?
IBS community members’ favorite trigger foods are Red Sauce, including tomatoes and marinades. Red sauce often contains garlic, onions, and glucose, which is high in calories and difficult to digest.
How Much Tomato is Low FODMAP?
Low calorie serving of 200 mL. Divide a 400-g tomato can into four servings. Canned vegetables are high in fructose for more servings.
Are Cherry Tomatoes Low FODMAP?
Cherry tomatoes have fewer FODMAPs and have an average serving size of five tomatoes or 75g per serving. 3/2020. Updates: Monash University has reasserted Cherry tomatoes and thus redesigned their low-FODMAP serving. A low FODMAP serving of tomatoes is now three tomato servings or 45 g.
Concluding Now! Are Tomatoes Low FODMAP?
Tomatoes are a common fruit (or vegetable) that can be enjoyed on the Low FODMAP diet — but only if they’re fresh! Canned tomatoes should be avoided because the canning process concentrates their sugars, making them high in FODMAPs. When eating fresh tomatoes, limit yourself to 1/2 a tomato per sitting since they can still be high in fructose if you eat too much at once.
Sources and References
At TipTop Gut, we rely on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. We use only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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