Italian food is my favorite, hands down. We eat some variation of pasta or pizza at least once a week in our home, which can be tricky with a no onion and garlic policy. Thankfully, there are companies out there that have heard our struggles and have developed pasta sauces that are low FODMAP and delicious!
Since I’m committed to being real with you guys, I decided to compare a few different low FODMAP pasta sauces as unbiased as possible. I know cost is usually a concern of many of my followers, so I will start with your cheapest option and progress towards a more expensive option.
Prego Traditional Sensitive Recipe
What I like: affordability, accessibility, and flavor! This sauce is cheaper than other options, currently priced at $2.19 for 23.75 ounces at my local store. It is also found at more stores, versus the options below. I shop at Kroger when my grocery budget is a little tighter and I can always find this! The flavor is also great! I can hardly tell it is an onion- and garlic-free alternative, which is a big bonus.
What I don’t like: the ingredients. The reason for the lower cost is found in the quality of ingredients. Not that they should never be consumed, but they wouldn’t be my first choice. This sauce contains sugar and canola oil (see full ingredient list below).
Ingredients: Tomato Puree (tomato paste and water), diced tomatoes in tomato juice, sugar, canola oil, contains less than 1% of salt, citric acid, and spices.
My recommendation: If your budget is tight or if you can’t find other low FODMAP options in your local store, this is a great sauce to have on hand for simple meals. This would also be a great option if you have kiddos that are picky and would notice a drastic change in sauces for your pastas and lasagna!
Fody Foods Tomato Basil and Marinara Pasta Sauces
*Fody Foods just released a new pasta sauce option, Arrabiata. I have not personally tried this sauce yet, so I will not include it in my comparison.
What I like: the ingredients. Both of these sauces are made of simple ingredients for both options, and void of any high FODMAP ingredients in the Tomato Basil Option. While they are a little more expensive usually, Fody Foods offers discounted bulk options and you can get 15% off your total order with my code ibs.nutrition15 (I do get commission for every order placed with my code). If you take advantage of those options, the cost definitely becomes a pro! For the Marinara option, flavor is also a pro. It takes like your basic, everyday marinara that can be used for pizza and pasta!
What I don’t like: accessibility. These sauces may be available in stores near you, but they can be harder to find than other options. It’s best to order them online, but that means you may have to pay for shipping or order larger orders at a time to get free shipping. For the Tomato Basil option, flavor is also a con, in my opinion. The added basil gives the sauce an odd flavor that I’m not a big fan of. I also don’t love that the Marinara option contains celery, in case it is a major trigger for some individuals. However, the portion of celery should be tolerated for most individuals in a single serving.
Ingredients for Tomato Basil: chopped tomatoes, tomato paste, extra virgin olive oil, salt, basil.
Ingredients for Marinara: chopped tomatoes, tomato paste, extra virgin olive oil, carrots in puree, celery in puree, salt, basil.
My recommendation: I recommend that you try these sauces out. They can make cooking much easier and can help you prevent symptoms. If you do, I recommend you use my discount code for 15% off, and buy in bulk to save money on shipping. This can also help you stock your pantry with other low FODMAP sauces.
Rao’s Homemade Sensitive Marinara Sauce
What I like: the flavor and ingredients! This sauce is definitely the best in flavor, which is really what you are paying for. It also has a very fresh, homemade taste, which is attributed to the simple and whole foods ingredients (see full list below).
What I don’t like: the cost, the inclusion of celery, and poor accessibility. This sauce is a little more expensive, currently priced at $8.99 on their website, and even more at my local Whole Foods. It’s harder to find in stores, which can be an issue for those who don’t live near a Whole Foods or don’t want to order from their website. Even though I love the ingredients for myself, another con is the inclusion of celery in the sauce. This is fine for most with IBS, but isn’t the best option if someone is highly triggered by celery or working through the elimination phase of the low FODMAP diet.
Ingredients: Italian whole peeled tomatoes, olive oil, carrots, salt, celery, basil.
My recommendation: try this sauce at least once, if you can find it. The flavor is so good that you may find yourself putting a few extra dollars aside for the value it will add to your meals. This also makes a great sauce to make when hosting family or friends for dinner. Wow them with the flavor, but save yourself from the bloating.