Even if you’re avoiding fodmaps, you can still enjoy a squeeze of sauce, some paste, ketchup and/or sun-dried tomatoes. But don't go too crazy. Serving size matters. 

On the Lofo end, we have tomato paste which is great for adding a concentrated flavour burst. The safe serving size for a low FODMAP diet is 28g (2 tablespoons). Something to take note of is that there is sometimes a lot of artificial sugars in tomato paste. Enjoy small amounts of paste on your pizza or pasta! 

Tomato sauce is great for BBQs. The safe serving size for a low FODMAP diet is 13g (1 tablespoon). Frustratingly, large proportions contain fructans. The sweeter and thicker alternative – ketchup - also has a low FODMAP serving of 13g (1 tablespoon). Ketchup often contains a higher proportion of artificial sweetener and sugars.  

Fancy some sun-dried tomatoes in your salad or pasta? A safe serving size on a low FODMAP diet is 8g (3 pieces). Unfortunately, they are on the hifo end, and larger serving sizes contain high amounts of fructans and glucose and therefore should be avoided. 

ps. you can check individual food servings using Monash University’s FODMAP Diet app.