This low fodmap pasta sauce recipe comes together in 15-20 minutes and is full of vegetables to complement gluten-free pasta noodles or zucchini noodles.
The low fodmap pasta sauce for SIBO and IBS is onion and garlic free. Instead, this pasta sauce is made with liver cleansing vegetables. Red pepper, grated carrot, and zucchini are sauteed in olive oil for fifteen minutes with basil, oregano, and thyme. These spices are great for inhibiting the growth of pathogenic bacteria.
The sauce is blended with crushed tomatoes into a creamy low fodmap pasta sauce. I added a tsp of honey which is low fodmap in amounts smaller than 1 tsp. Honey is a natural sweetener that cuts the acidity of tomatoes.
I also added a tbsp of parmesan to flavor the sauce as I love parmesan in pasta sauce and find that it ties all the flavors together. If you have a dairy intolerance, omit the parmesan.
Benefits of this low fodmap pasta sauce
This fodmap-friendly pasta sauce is low fat and full of liver cleansing vegetables, making it a great pasta sauce for gut health and weight loss as a healthy liver is crucial for both weight loss and digestive health.
Eating the rainbow colors from vegetables is the cornerstone to supporting a healthy liver and combating inflammation. A healthy liver is essential for a healthy body as the liver is responsible for detoxing both endotoxins and environmental toxins. Phytonutrients found in fruits and vegetables protect the liver with various antioxidant compounds.
Carrots are a fantastic source of vitamin A for eye health and the immune system. The phytonutrients found in carrots, such as phenolics, carotenoids, polyacetylenes, and ascorbic acid, aid in the risk reduction of many health problems due to their antioxidant and anti-inflammatory properties. Carrots are also one of Chris Wark’s top superfoods for cancer that he recommends in his book Chris Beat Cancer.
Zucchini is another low fodmap vegetable that is great for weight loss and liver health as it is low in fat and high in water content. They are also a food source of vitamins and minerals, including B6, riboflavin, folate, vitamin C, K, potassium, and manganese.
Red pepper adds another colorful low fodmap vegetable with an array of phytonutrients and vitamins, including vitamin C, A, E, B vitamins, potassium, and manganese.
Green, orange and red vegetables are all used in this low-fat pasta sauce that is great for IBS, weight loss, and liver health. Storebought pasta sauces are often high in sugar and are highly processed, although the Fody low fodmap pasta sauce is a great brand.
Basil, oregano, and thyme are great spices for IBS and SIBO as they have natural antimicrobial properties. Oregano oil is one of the best antimicrobials for SIBO but never underestimate the power of using dried herbs in your food to inhibit the growth of opportunistic organisms.
This fodmap-friendly pasta sauce yields 2 cups once sauteed and blended. The fresh vegetables used as the base in this sauce will help you to increase your daily vegetable intake, which most people need to eat more of!
Tips for making and using this fodmap-friendly sauce
The low fodmap marina sauce tastes yummy served over low fodmap pasta that is gluten-free. You can also use the pasta sauce in any recipe that calls for a vegetable tomato sauce.
I like to serve the low fodmap pasta sauce with canned lentils, an excellent plant protein source. You could also add cooked minced if you prefer meat instead.
Spice up this sauce with fresh herbs such as basil or a low fodmap pesto. Mmm. To make a creamy low fodmap pasta add coconut cream to taste.
Double the recipe if you have a big family or want to freeze any leftovers. The low fodmap pasta sauce is an excellent way to get your kids to eat more vegetables as this recipe is packed full of vegetables.
Often my toddler won’t eat single ingredient vegetables, yet when I blend vegetables into a sauce or over gluten-free pasta, she doesn’t know. Or maybe she does, but she likes pasta, so she will eat the sauce with vegetables.
I hope you and your family enjoy the low fodmap pasta sauce with fresh vegetables as much as mine! You may also like this low fodmap tomato soup with very similar ingredients and super yummy.
Low Fodmap Pasta Sauce – GF and Low Fat
- 1 High speed blender
- 1 frying pan
- 1 grater
- 1 Chopping board
- 1 400 g can crushed tomatoes
- 1 cup grated carrot
- 1 cup grated zucchini
- 1 red pepper
- 1 tsp honey
- ½ tsp basil
- ½ tsp oregano
- ½ tsp thyme
- 1 tbsp parmesan
- ½ tsp salt
- ½ tsp cracked pepper
- Dice the red pepper and grate the zucchini and carrot.
- Grease a pan with olive oil then saute the vegetables with spices, salt and pepper for 15 minutes.
- Add crushed tomatoes, ,honey and parmesan then transfer to a blend and blend until smooth.
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