There is nothing quite like eating a garden fresh beefsteak tomato directly off the vine still warm from the summer sun. Fortunately, for low FODMAP diet followers, fresh tomatoes are low FODMAP.
Tomatoes are a fruit and as such are of source of the ‘fruit sugar’ fructose. Fresh, canned, Roma and cherry tomatoes do not contain ‘excess fructose’ so fall under the low FODMAP category per Monash University low FODMAP diet app. On the contrast, sun-dried tomatoes do have some excess fructose in a moderate portion. The concentration of the fructose increases with drying and a 2 piece portion of dried tomatoes is a low FODMAP portion but larger servings would not be.
What other tomato products might be a source of excess fructose? Tomato paste is a concentrated form of tomato and per USDA nutrient information, it could be a source of excess fructose in larger servings of 1/2 cup or more. I have not seen data yet on tomato paste from Monash U.
Tomato-based products such as ketchup, BBQ sauce and marinara sauce often contain other FODMAP ingredients. Though Monash University did test some US ketchups and found that ~3/4 tablespoon was low enough in FODMAPs, even when made with high fructose corn syrup. A perfect example of how portion control is key.
Canned diced tomatoes sometimes have lurking FODMAPs in the ingredients, even if the front of the label states simply, diced tomatoes. As always, read the ingredient label!
These ^ Pomi brand tomatoes contain only tomatoes, as noted in the ingredient list.
Rao’s Sensitive Formula marinara is a great option for marinara, a delicious sauce made without onion and garlic.
Tomatoes are a rich source of Vitamin C, potassium and lycopene, important for heart and prostate health. Learn more about tomatoes and nutrition here.