5 Low FODMAP Pasta Recipes to Love & Relieve IBS

If you're living with IBS or digestive sensitivities, pasta might seem like a minefield. But the good news is, you don't have to give up on spaghetti nights! Low FODMAP pasta recipes can bring comfort back to your plate without triggering those uncomfortable symptoms.

This blog shares 5 easy-to-make, tummy-friendly pasta recipes designed specifically for those following a low FODMAP diet. Expect hearty flavors, healthy ingredients, and comforting meals that love your stomach as much as your taste buds. Let's dig in!

What is a Low FODMAP Diet?

FODMAP stands for "Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols". These are types of carbohydrates that can be difficult to digest for people with irritable bowel syndrome (IBS) or certain digestive sensitivities.

Common high FODMAP foods include garlic, onions, wheat, and dairy. The Low FODMAP diet eliminates these foods temporarily, replacing them with options that are gentle on your gut.

Luckily, you don’t have to forgo pasta entirely—with low FODMAP ingredients, it’s possible to enjoy delicious, IBS-friendly dishes.

5 Low FODMAP Pasta Recipes to Try

1. Creamy Lemon Chicken Pasta

This creamy and tangy dish is packed with flavor without causing discomfort.

Ingredients:

• 8 oz gluten-free pasta (such as rice or quinoa-based pasta)
• 2 tbsp garlic-infused olive oil
• 1 chicken breast, thinly sliced
• 1 cup coconut cream (or lactose-free cream)
• 1 tbsp lemon juice
• 1 zucchini, spiralized
• Finely chopped parsley for garnish

Instructions:

1. Cook the gluten-free pasta according to package instructions. Set aside.
2. Heat garlic-infused olive oil in a pan and sauté the chicken until cooked through.
3. Add the coconut cream, lemon juice, and spiralized zucchini. Simmer for 5 minutes.
4. Toss the cooked pasta with the sauce and garnish with fresh parsley. Serve warm!

Tip: Coconut cream substitutes well for dairy cream in Low FODMAP recipes while still delivering richness.

2. Low FODMAP Tomato Turkey Bolognese

Who doesn’t love a cozy bowl of bolognese? This version swaps high-FODMAP onions with flavor-packed leeks.

Ingredients:

• 1 tbsp garlic-infused olive oil
• 1 leek (green tops only), finely chopped
• 1 lb ground turkey
• 1 ½ cups low FODMAP marinara sauce
• 8 oz gluten-free spaghetti
• 1 tsp oregano

Instructions:

1. Heat the garlic-infused olive oil in a skillet and sauté sliced leek greens until softened.
2. Add ground turkey, cooking until browned.
3. Stir in the low FODMAP marinara sauce and oregano, reducing heat to simmer for 15 minutes.
4. Cook your gluten-free spaghetti until al dente, and combine everything.
5. Serve with a sprinkle of freshly grated Parmesan (lactose-free, if preferred).

3. Pesto Zoodles with Gluten-Free Pasta

Mix your traditional pasta with zucchini noodles for a light, nutrient-packed twist.

Ingredients:

• 4 oz gluten-free pasta
• 1 medium zucchini, spiralized
• 2 tbsp low FODMAP basil pesto
• 1 tbsp pine nuts (optional)
• 1 tbsp garlic-infused olive oil
• Salt and pepper to taste

Instructions:

1. Cook gluten-free pasta and set it aside.
2. Heat the garlic-infused olive oil and lightly sauté the zucchini noodles for 2–3 minutes.
3. Toss pasta and zoodles with low FODMAP basil pesto.
4. Garnish with pine nuts and serve fresh!

Tip: Verifying store-bought pesto is low FODMAP can be tricky, so look for options without garlic, or consider making your own at home.

4. Shrimp Scampi with Spinach

This savory shrimp scampi is packed with flavor thanks to garlic-infused oil and fresh spinach.

Ingredients:

• 8 oz gluten-free linguine
• 1 lb shrimp, peeled and deveined
• 2 tbsp garlic-infused olive oil
• 1 tsp red pepper flakes
• 2 cups spinach leaves
• Juice from 1/2 lemon
• 2 tsp grated Parmesan (lactose-free if needed)

Instructions:

1. Cook gluten-free linguine and reserve 1/2 cup of the cooking water.
2. Heat garlic-infused oil, then sauté shrimp until pink and fully cooked.
3. Add spinach, red pepper flakes, and lemon juice, stirring until spinach wilts slightly.
4. Toss in cooked pasta, adding the reserved water gradually to loosen the sauce.
5. Top with Parmesan if desired and serve warm.

5. Low FODMAP Roasted Vegetable Pasta

Load up on roasted veggies with this easy, wholesome recipe.

Ingredients:

• 8 oz gluten-free penne pasta
• 1 red bell pepper, chopped
• 1 cup eggplant, diced
• 1 zucchini, cut into half-moons
• 3 tbsp garlic-infused olive oil
• 1/4 cup grated Parmesan (optional)
• Salt and black pepper

Instructions:

1. Preheat your oven to 400°F (200°C). Toss the chopped vegetables with garlic-infused olive oil, salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes.
2. While the veggies roast, cook the gluten-free penne pasta.
3. Combine the roasted vegetables with the cooked pasta for a deliciously simple meal. Add Parmesan for extra flavor!

Tip: Roasting brings out the natural sweetness of vegetables, which adds depth to your pasta without extra seasoning.

Benefits of Low FODMAP Pasta Recipes

Low FODMAP pasta recipes bring comfort back to mealtimes for IBS sufferers. They:

• Prevent common digestive triggers like bloating and discomfort.
• Allow you to enjoy high-carbohydrate meals without the post-meal regret.
• Use flavorful ingredients like garlic-infused oil, safe cheeses, and herbs to deliver full taste.

These recipes empower you to enjoy pasta night with peace of mind, no matter your sensitivities.

A Final Word on Enjoying Pasta

Managing IBS doesn’t mean letting go of the foods you love. With a little creativity and the right low FODMAP ingredients, you can enjoy pasta dishes that are both delicious and gentle on your digestive system.

Start experimenting with these recipes today to add variety to your meals and rediscover the comfort of pasta! For more tips, recipes, and low FODMAP inspiration, join our email newsletter and explore our recipe collections.

Bon appétit!