Are Tomatoes Low FODMAP? Here’s the Juicy Truth

Good news: yes, most tomatoes are low FODMAP in appropriate portions. But not all tomato products are equal, and serving sizes still matter. Let’s break it down so you can keep your meals flavorful and gut-friendly.

Fresh Tomatoes: Mostly Safe

Starting with the basics—fresh tomatoes are considered low FODMAP in moderate servings. According to Monash University, here’s what’s safe:

• Common tomatoes (round/red): Low FODMAP at 1 medium tomato (about 123g)
• Roma tomatoes: Low FODMAP at 1 medium (75g)
• Cherry tomatoes: Low FODMAP at 5 tomatoes (75g)

These are great for adding to salads, sandwiches, or roasting as a side dish. Just don’t go overboard—larger servings can increase fructose content, which might trigger symptoms in sensitive individuals.

Canned Tomatoes

Canned tomatoes are a pantry essential for sauces and soups, and they’re generally low FODMAP at 1/2 cup (92g) per serving. However, be sure to check the label—many canned tomato products include added ingredients like onion, garlic, or high fructose corn syrup, which are high FODMAP.

To be safe, look for plain canned tomatoes with minimal ingredients—or make your own sauces from scratch so you know exactly what’s going in.

Tomato Paste, Puree & Concentrates

Here’s where portion control becomes especially important. Tomato paste and purée are more concentrated, meaning the FODMAPs are more condensed.

• Tomato paste is low FODMAP in 1 tablespoon (28g) servings
• Tomato purée (such as passata) is low FODMAP at 1/4 cup (60g)

Again, always check the ingredients—some pre-made sauces or purées sneak in high FODMAP flavorings.

Tomato Sauce & Ketchup: Proceed with Caution

Unfortunately, most commercial tomato sauces and ketchups are not low FODMAP due to the addition of onions, garlic, and sweeteners like high-fructose corn syrup.

That said, there are low FODMAP-certified ketchup and pasta sauces available in stores or online, especially from brands like Fody Foods. You can also make your own at home using garlic-infused oil (FODMAP-friendly!) and fresh herbs.

Nutritional Benefits of Tomatoes

Tomatoes offer a lot more than just flavor. Even in small, FODMAP-friendly portions, they’re packed with:

• Lycopene – A powerful antioxidant
• Vitamin C – For immune and skin health
• Potassium – Supports heart and muscle function
• Low calories – A great addition to most diets

They’re an easy way to add color, nutrition, and variety to your low FODMAP meals.

Final Thoughts: Can You Eat Tomatoes on a Low FODMAP Diet?

Yes—tomatoes are one of the more generous fruits when it comes to FODMAPs. Fresh varieties like Roma and cherry tomatoes are safe in moderate servings, and even canned or concentrated tomato products can be used when measured carefully.

The biggest concern is what comes with the tomatoes, especially in pre-made sauces. Always check ingredient labels for onion, garlic, and high FODMAP sweeteners—or better yet, make your own sauces at home.

Tomatoes can absolutely stay on the menu—you just need to be a little tomato-savvy.

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