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Marinara Sauce
Sugo alla marinara
High FODMAP
Contains Onion
Contains Garlic
Traditional marinara sauce in a bowl

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: Standard serving size for marinara sauce

Safe Serving Size: Limit portion to 1/2 cup for FODMAP safety

Active Compounds: Fructans from garlic and onions, fructose from tomatoes

Fermentation Level:
High

Digestive Impact

Why it's problematic: Yes, particularly due to garlic and onion content

Specific symptoms: Bloating, gas, abdominal pain, and digestive discomfort

Typical reaction time frame: Usually within 30 minutes to 4 hours after consumption

Individual variation: Severity of reactions can vary based on individual tolerance and portion size

Safe Alternatives

raw tomatoes

Raw tomatoes

cherry tomatoes

Cherry tomatoes

sun-dried tomatoes

Sun-dried tomatoes

Substitution ratio: 1:1

Processing Effects

Cooking concentrates FODMAPs

Freezing does not affect FODMAP content

Stacking Considerations

Avoid combining with:

  • garlic
  • onion
  • wheat bread
  • pasta

Safe complementary foods: Can be served with rice, gluten-free pasta, or zucchini noodles

Reintroduction Guidelines
  1. Start with 1 tablespoon (15g) of marinara sauce
  2. Wait 24 hours to assess tolerance
  3. If no symptoms, increase to 2 tablespoons (30g)
  4. Gradually increase portion size while monitoring symptoms

Signs of success: No digestive symptoms within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • pasta sauces
  • pizza sauce
  • ready-made meals
  • Italian dishes
  • submarine sandwiches

Alternative names: tomato sauce, pasta sauce, Naples sauce, pomodoro sauce

Individual Variables

Factors affecting tolerance:

  • Overall digestive health
  • Stress levels
  • Time of day consumed
  • Portion size
  • Other foods consumed in the same meal

Tip: Keep a food diary to track your individual tolerance levels and reactions