Written by Crystal Wong - Accredited Practising Dietitian

Tomatoes can be a trigger for some people with Irritable Bowel Syndrome (IBS), particularly due to their high content of fructose, which are types of fermentable carbohydrates (FODMAPs) These can sometimes cause bloating, gas, and other digestive discomforts in individuals with sensitive digestive systems like those with IBS.

Tomatoes come in various types and forms, leading to differences in their FODMAP content. Whether you're eating fresh common tomatoes, sun-dried tomatoes, or concentrated tomato paste, each product varies significantly in its FODMAP levels. 

Therefore, selecting the type of tomato, the form it's in (such as fresh, sun-dried, or paste), and considering portion size are crucial factors that can affect its suitability for individuals adhering to a low FODMAP diet .

How Much Tomato Can You Eat on the Low FODMAP Diet?

For individuals following a low FODMAP diet, understanding the serving sizes of different types of tomatoes is essential to manage FODMAP intake effectively.

Here's a breakdown based on Monash University's research:

Fresh Tomatoes

• Common Tomato, raw:
  • A serving size of 65 grams or 1/2 medium tomato is considered low FODMAP.
  • A serving size of 75 grams or more contains a moderate amount of fructose.

• Roma or Plum Tomato, raw:
• A serving size of 48 grams or 2/3 small tomato is low FODMAP.
• A serving size of 64 grams or more contains a moderate amount of fructose.

• Truss Tomato / Tomato on the Vine, raw:
• A serving size of 69 grams or 1/2 medium tomato is low FODMAP.
• A serving size of 75 grams or more contains a moderate amount of fructose.

• Cherry Tomato, raw:
  • A serving size of 45 grams or 3 medium cherry tomatoes is low FODMAP.
  • A serving size of 60 grams or 4 cherry tomatoes contains a moderate amount of fructose.

Canned Tomatoes, Tomato Paste, Pasta Sauce

Canned Tomatoes

• -Whole Round Tomatoes with Juice:
  • A serving size of 100 grams or 1/2 cup is considered low FODMAP.
  • A serving size of 132 grams or 2/3 cup contains a moderate amount of fructose.

• -Roma/Plum Tomatoes with Juice:
  • A serving size of 100 grams or 1/2 cup is low FODMAP.
  • A serving size of 182 grams or 1 cup contains a moderate amount of fructose.

Tomato Paste / Concentrate

• -Tomato Paste:
  • A serving size of 2 tablespoons (28 grams) is low FODMAP due to its concentrated nature.
  • A serving size of 81 grams or 1/3 cup contains a moderate amount of fructans.

Fody Foods Low FODMAP Products

Fody Foods offers a variety of low FODMAP options, including pasta sauce, ketchup, and snacks😊

• Tomato Basil Pasta Sauce:
  • Recommended serving size: 125 grams or 1/2 cup 

• Ketchup:
  • Recommended serving size: 17 grams or 2 tablespoon

Smoke N' Sanity Low FODMAP Products

• Ketchup
  • Recommended serving size: 30 grams or 2 tablespoon 

Brands like Fody Foods, Smoke N' Sanity and Simply Wize offer options that cater to those following a low FODMAP diet, providing alternatives that can help manage symptoms associated with gastrointestinal sensitivities.🤗 

Reacting to Tomatoes? Consider Beyond FODMAPs

If you experience symptoms after eating a low FODMAP portion of tomato products, it might not be due to FODMAPs. Tomatoes contain other natural food chemicals like salicylates, glutamates, and amines, which can trigger reactions such as hives, headaches, and digestive issues.

Food Chemical Sensitivity vs. FODMAP Intolerance

Food Chemical Sensitivity: This can present with symptoms like hives, headaches, sinus issues, breathing problems, mouth ulcers, nausea, and digestive upset. Unlike FODMAPs, food chemicals are absorbed by the body and thought to irritate sensitive nerve endings, causing a variety of symptoms.

FODMAP Intolerance: FODMAPs are poorly digested carbohydrates that lead to gastrointestinal symptoms due to excess water and gas production in the bowels.

*Always consult with a healthcare professional or dietitian for personalized advice when managing FODMAPs in your diet and potential food intolerance sensitivity.