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The Regular Girl’s guide to FODMAP-friendly pasta

Four-cheese lasagna, zesty carbonara, pasta primavera and good ol’ macaroni and cheese sure are satisfying, but these pasta favorites may cause digestive discomfort for those suffering from irritable bowel syndrome and other digestive concerns. Many versions contain wheat, garlic, onions and milk: all high-FODMAP ingredients.

Learn more about FODMAPs.

Thankfully, pasta lovers don’t have to go cold turkey tetrazzini if they’re looking to manage their bloating and gas by reducing their FODMAP consumption. They just need to make a few simple swaps to their favorite recipes.

High FODMAP FODMAP-Friendly option
Wheat pasta Gluten-free pasta*, rice noodles or quinoa pasta*
Fresh garlic Garlic-infused oil
Onions Radishes and chives
Asparagus, cauliflower, mushrooms Broccoli, peas and squash
Cow’s milk Almond milk or lactose-free milk
Ricotta cheese Hard cheeses such as mozzarella or a lactose-free cheese

* Many gluten-free foods are low in fiber. Here are some easy ways to boost your fiber intake.

Looking for recipes?
Try this chicken and gnocchi pasta bake, from the Monash University FODMAP website.

Meet the Experts

  • Regular Girl

    Regular Girl is a complete care system that’s uniquely formulated for women. Our products work with your body to support everything from regularity and gut health to overall balance and nutrition.


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