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Easy Low-FODMAP Pasta Recipe Perfect for IBS-Friendly Comfort Meals

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A quick and easy gluten-free pasta recipe designed to be gentle on digestion, perfect for those with IBS. This flavorful Italian-inspired dish uses garlic-infused olive oil and fresh tomatoes to create a comforting meal without common FODMAP triggers.

Ingredients

Scale
  • 8 ounces (225 grams) gluten-free pasta (e.g., Barilla Gluten-Free Penne)
  • 3 tablespoons garlic-infused olive oil
  • 2 cups (about 300 grams) chopped fresh tomatoes or canned diced tomatoes with no added onion/garlic
  • A handful of fresh basil leaves, roughly chopped
  • 1/4 cup (about 25 grams) grated Parmesan cheese
  • Salt to taste (sea salt preferred)
  • Freshly ground black pepper to taste
  • 1 tablespoon chopped chives
  • Optional: pinch of red pepper flakes
  • Lemon zest from half a lemon

Instructions

  1. Bring a large pot of salted water to a boil. Add 8 ounces (225 g) of gluten-free pasta and cook according to package directions, usually about 7-9 minutes for al dente. Stir occasionally to prevent sticking. Reserve 1 cup of pasta water before draining.
  2. While pasta cooks, heat 3 tablespoons of garlic-infused olive oil in a large skillet over medium heat. Gently warm it until fragrant, about 1-2 minutes, avoiding browning the oil or garlic bits.
  3. Add 2 cups (300 g) of chopped fresh tomatoes to the skillet. Stir and cook for 5-7 minutes until the tomatoes soften and release juices, forming a light sauce. If using canned tomatoes, simmer longer to reduce excess liquid.
  4. Season the sauce with salt, freshly ground black pepper, and a pinch of red pepper flakes if desired. Stir in chopped chives and lemon zest to brighten flavors.
  5. Drain the pasta, then add it directly into the skillet with the sauce. Toss gently to coat all noodles, adding reserved pasta water a few tablespoons at a time to loosen the sauce if needed. Cook together for 1-2 minutes to marry flavors.
  6. Remove from heat and sprinkle 1/4 cup (25 g) of grated Parmesan cheese over the pasta. Toss once more until cheese melts slightly and blends with the sauce.
  7. Stir in fresh basil leaves just before serving. Taste and adjust seasoning if necessary.

Notes

Do not overcook gluten-free pasta to avoid mushiness. Use garlic-infused olive oil instead of fresh garlic to keep the dish low-FODMAP. Reserve pasta water to adjust sauce consistency. Toss pasta with sauce off heat to prevent cheese clumping. Variations include vegan cheese substitutes and adding protein or seasonal vegetables.

Nutrition

Keywords: low-FODMAP, gluten-free, IBS-friendly, pasta, Italian, comfort food, garlic-infused oil, gluten-free pasta, easy recipe

Find it online: https://gleefulfork.com/easy-low-fodmap-pasta-recipe-perfect-for-ibs-friendly-comfort-meals/