Low Fodmap Spaghetti Sauce Recipe

Introduction

Hi there, I’m Ava and I love cooking. As someone who has struggled with digestive issues, I know how important it is to find recipes that won’t upset your stomach. That’s why I’m excited to share my low FODMAP spaghetti sauce recipe with you. Whether you have IBS or just want to eat a little healthier, this recipe is perfect for sensitive digestion.

What is the Low FODMAP Diet?

The low FODMAP diet is a type of elimination diet that is often used to help manage symptoms of irritable bowel syndrome (IBS). FODMAPs are certain types of carbohydrates that are poorly absorbed in the small intestine and can cause digestive distress in some people. By avoiding high-FODMAP foods for a period of time, and then slowly reintroducing them, individuals with IBS can identify their trigger foods and manage their symptoms more effectively.

Some common high-FODMAP foods include:

• Wheat
• Garlic
• Onion
• Mushrooms
• Apples
• Pears
• Watermelon

Why Make a Low FODMAP Spaghetti Sauce?

If you’re following the low FODMAP diet, you might be wondering what you can eat. Spaghetti sauce is a classic Italian dish that can be easily adapted to be low FODMAP. By using the right ingredients, you can create a delicious and satisfying meal that won’t upset your stomach.

Additionally, even if you don’t have IBS or follow the low FODMAP diet, this recipe can be a healthier alternative to traditional spaghetti sauce. By using fresh ingredients and avoiding added sugars and preservatives, you can feel good about what you’re putting into your body.

Low FODMAP Spaghetti Sauce Recipe

Here’s what you’ll need:

• 1 pound ground turkey
• 1 can (28 oz) crushed tomatoes
• 1 can (6 oz) tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh basil

Instructions:

1. Heat a large skillet over medium heat. Add the ground turkey and cook until browned, stirring occasionally.
2. Add the crushed tomatoes, tomato paste, oregano, basil, salt, and pepper to the skillet. Stir to combine.
3. Reduce the heat to low and let the sauce simmer for 15-20 minutes, stirring occasionally.
4. Stir in the fresh parsley and basil. Serve over your favorite gluten-free pasta.

Note: Be sure to choose gluten-free pasta if you’re following a low FODMAP diet, as wheat pasta is high in FODMAPs.

Expert Opinion

I reached out to registered dietitian and low FODMAP expert, Kate Scarlata, to get her take on this recipe. Here’s what she had to say:

This low FODMAP spaghetti sauce recipe is perfect for anyone following the low FODMAP diet or just looking for a healthier pasta sauce option. Ground turkey is a lean protein source that is easy to digest, and the fresh herbs add flavor without adding FODMAPs. Be sure to choose a tomato sauce that doesn’t contain added garlic or onion, as those are high in FODMAPs.

FAQs

Is spaghetti sauce low FODMAP?

Traditional spaghetti sauce can be high in FODMAPs due to the use of garlic and onion. However, this low FODMAP spaghetti sauce recipe uses fresh herbs and avoids those high-FODMAP ingredients.

What pasta is low FODMAP?

Gluten-free pasta made from rice, corn, or quinoa is generally low FODMAP. Just be sure to check the ingredients list for any high-FODMAP ingredients, such as inulin or chicory root.

Can I freeze this spaghetti sauce?

Yes, this spaghetti sauce can be frozen for up to 3 months. Just be sure to let it cool completely before transferring it to a freezer-safe container.

Can I use ground beef instead of ground turkey?

Yes, you can use ground beef instead of ground turkey if you prefer. Just be sure to choose a lean ground beef to keep the dish healthy.

Can I add vegetables to this sauce?

Yes, you can add low-FODMAP vegetables such as zucchini or bell peppers to this sauce if you’d like. Just be sure to chop them finely and cook them until they’re soft before adding them to the sauce.