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Pasta
Triticum durum
Contains Gluten
High FODMAP
Processing Affects FODMAP
Traditional wheat pasta

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: Standard serving of cooked pasta

Safe Serving Size: Small portion of cooked pasta

Active Compounds: Fructans and GOS (Galacto-oligosaccharides)

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in fermentable carbohydrates, particularly fructans

Specific symptoms: Bloating, gas, abdominal pain, and altered bowel habits

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

Individual variation: Tolerance levels vary significantly among individuals

Safe Alternatives

rice noodles

Rice noodles

zucchini noodles

Zucchini noodles

shirataki noodles

Shirataki noodles

Substitution ratio: 1:1 replacement for most alternatives

Processing Effects

Cooking doesn't reduce FODMAP content significantly

Soaking may slightly reduce FODMAP content

Stacking Considerations

Avoid combining with:

  • wheat bread
  • rye bread
  • barley
  • couscous

Safe complementary foods: Combine with low FODMAP proteins and vegetables

Reintroduction Guidelines
  1. Start with small portion (1/2 cup cooked pasta)
  2. Wait 3 days to assess tolerance
  3. If no symptoms, gradually increase portion size
  4. Monitor symptoms and adjust portion accordingly

Signs of success: No significant digestive symptoms within 24-48 hours after consumption

Hidden Sources

Common products containing garlic:

  • marinara sauce
  • protein bars
  • soups
  • ready-made meals

Alternative names: durum wheat semolina, wheat pasta, noodles, macaroni

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Portion size
  • Preparation method

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