Two plates of fettuccine pasta with meat sauce and grated cheese on top.

October 28, 2024

What is the best pasta for a FODMAP diet?

by Conlan Foy in Wildgrain Blog

By Dr. Jorge, Ph.D.

Wildgrain, opens in a new tab is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries.

Do you have IBS and are considering a transition to a FODMAP diet? If you’re a pasta lover, you might be concerned about whether you can still enjoy your favorite Italian dishes while managing digestive symptoms. Don’t worry—we’ve got you covered! Read on to discover the best types of pasta to enjoy while following a low FODMAP diet.

Why is pasta high in FODMAP?

Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) are a class of carbohydrates that may be problematic for the digestive system. Since wheat flour is a high-FODMAP food and traditional pasta is made from wheat, pasta is a high-FODMAP food. However, there are nontraditional pasta options, such as brown rice pasta and quinoa pasta, that can be enjoyed while following a low-FODMAP diet.

What pasta is FODMAP-friendly? What type of pasta can you eat on FODMAP? What kind of pasta is low FODMAP?

FODMAP-friendly pasta is defined as being made with low-FODMAP ingredients. Pasta made with rice, corn, and quinoa falls under this category. Although these types of pasta are good options for those on a low FODMAP diet, it is recommended to stick to a 1-cup serving. However, it is crucial to check the label to ensure the pasta doesn’t contain any additional high FODMAP ingredients, like chickpeas, lentils, peas, or beans.

What pasta is FODMAP-friendly? What type of pasta can you eat on FODMAP? What kind of pasta is low FODMAP?

FODMAP-friendly pasta is defined as being made with low-FODMAP ingredients. Pasta made with rice, corn, and quinoa falls under this category. Although these types of pasta are good options for those on a low FODMAP diet, it is recommended to stick to a 1-cup serving. However, it is crucial to check the label to ensure the pasta doesn’t contain any additional high FODMAP ingredients, like chickpeas, lentils, peas, or beans.

Is whole wheat pasta low FODMAP? Can you eat whole wheat pasta on a FODMAP diet?

Whole wheat pasta is generally not considered low FODMAP. This is because wheat is a high FODMAP ingredient and food made from whole grains (i.e. whole wheat pasta) can be difficult for the body to digest and break down. For this reason, eating whole wheat pasta could give IBS sufferers gas, diarrhea, or abdominal pain. However, individuals on a low FODMAP diet may be able to handle a maximum serving size of ½ cup of whole wheat pasta.

Is whole grain pasta low FODMAP? Can you eat whole grain pasta on a FODMAP diet?

Like whole wheat pasta, whole grain pasta made with wheat flour is not low FODMAP. The consumption of whole wheat flour can cause uncomfortable symptoms for many people with IBS. However, rice-based pastas, such as brown rice pasta, may be FODMAP-friendly. Just make sure to carefully review the ingredients list and try to limit your serving to 1 cup.

Are rice noodles low FODMAP? Can you eat rice noodles on a FODMAP diet?

Rice noodles are low FODMAP foods since the main ingredients are rice flour and water, which are FODMAP-friendly. That being said, you can consume rice noodles while following a FODMAP diet; however, it is advised to keep the serving size to 1 cup.

Are egg noodles low FODMAP? Can you eat egg noodles on a FODMAP diet?

Egg noodles might be considered low FODMAP. Since the main ingredient of egg noodles is wheat flour, egg noodles are only low FODMAP at a serving size of ½ cup. At a serving of 1 cup, egg noodles are moderate to high FODMAP. To satisfy your craving for noodles while adhering to a low-FODMAP diet, try soba noodles or rice noodles instead of egg noodles.

Is gluten-free pasta better for FODMAP diets? Is gluten-free pasta low FODMAP?

Gluten-free pasta might be better for a low FODMAP diet, depending on what the pasta is made of. Not all gluten-free pasta will be low FODMAP since not all gluten-free ingredients are FODMAP friendly. One prime example of a gluten-free pasta that can have a high FODMAP content is chickpea pasta. It is better to choose pasta made with rice flour, oat flour, quinoa flour, or buckwheat flour if you are on a FODMAP diet.

Can you eat pasta sauce on a FODMAP diet? What pasta sauce is best for a FODMAP diet?

You can eat certain pasta sauces while on a FODMAP diet. The key is to make sure the sauce does not contain high FODMAP ingredients, such as onion, garlic, high fructose corn syrup, honey, and cream/milk. Since all these ingredients are frequently found in pasta sauce, it’s important to scan the sauce jar’s label for these high FODMAP ingredients. Look for pasta sauces with minimal and low FODMAP ingredients like tomatoes, olive oil, salt, and basil.

How much pasta can you eat on a FODMAP diet?

The suggested serving size for pasta depends on the kind of pasta you are eating. The recommended serving size for low-FODMAP pasta, such as brown rice pasta, quinoa pasta, and rice noodles, is roughly 1 cup. Conversely, it is recommended to eat a smaller portion size of moderate to high FODMAP pasta. If you are on a FODMAP diet, it is recommended to not eat more than ½ cup of whole wheat pasta or egg noodles.

Where can I buy healthy pasta online?

At Wildgrain, we specialize in making high-quality, fresh breads that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, rolls, pastries, and fresh pastas. Some of our popular pastas include Fresh Fettuccine, Fresh Rigatoni, and Fresh Tonnarelli. We also make homemade Classic Marinara Sauce. Learn more about Wildgrain and our artisanal baking and cooking methods.

About the Author

Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics.

This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.

Tags: FODMAP Gluten-Free Pasta

Related Posts

Two toasted sourdough sandwich halves with greens and melted cheese on a speckled oval plate on a light blue wooden table.

December 2, 2025

Best Bread for Crohn’s Disease

By Dr. Jorge, Ph.D. Wildgrain, opens in a new tab is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. With no one-size-fits-all diet for Crohn’s disease, it can be challenging to know which bread is best to keep or remove from your diet. In this article, we break down the types of bread that are usually well tolerated and which ones are better avoided, especially during a Crohn’s flare-up. By understanding how different breads can affect digestion, you can feel more confident choosing the best options to support your symptoms and overall gut health. What is the best diet for Crohn’s disease? Which food is bad for Crohn’s disease? While there isn’t one specific diet that works for everyone with Crohn’s disease, certain foods may help ease symptoms during a flare. Generally, low-fiber, low-fat, and easily digestible plant-based foods are better tolerated. This means foods like white rice, potatoes, eggs, fish, and tofu are all good options when symptoms are active, as all these foods tend to be easy on digestion. On the other hand, whole grains, high-fat or fried foods, red meat, dairy products, and spicy or high-fiber foods may worsen Crohn’s symptoms for some people. It can also help to avoid alcohol, caffeine, and carbonated beverages during a flare. Because triggers vary from person to person, keeping a food journal and working with a healthcare provider or dietitian can help you identify what diet works best for your Crohn’s disease. Can you eat bread with Crohn’s disease? Is bread ok for Crohn’s disease? Is bread healthy or unhealthy for people with Crohn’s? Yes, you can eat bread with Crohn’s disease, but it’s best to avoid high-fiber bread, such as whole grain or whole wheat bread, especially during a flare. White bread, sourdough bread, and white gluten-free bread are usually better tolerated by those with Crohn’s disease because they are lower in fiber and easier to digest, making them less likely to trigger symptoms. Bread can be part of a healthy and balanced diet for people with Crohn’s disease as long as you choose bread that works well for your digestive system and avoid any ingredients that can trigger your Crohn’s. Is whole wheat bread ok for Crohn’s disease? Is white bread ok for Crohn’s disease? Whole wheat bread is generally not recommended during a Crohn’s flare-up but may be tolerated in moderation when symptoms are in remission. Whole wheat and other whole-grain breads are high in fiber, which can irritate the intestines and worsen symptoms like diarrhea, bloating, and abdominal pain. White bread, on the other hand, is lower in fiber and easier to digest, making it a better option for many people with Crohn’s disease. Can sourdough bread be eaten on an anti-inflammatory diet? Is sourdough bread good for Crohn’s disease? Yes, you can eat sourdough bread while following an anti-inflammatory diet. Its unique fermentation process boosts its antioxidant content, which can make sourdough bread a great choice for reducing inflammation. Sourdough bread can also be a good option for those with Crohn’s disease because it is typically lower in fiber and easier to digest than many other types of bread. Sourdough bread tends to be well-tolerated because it contains less gluten than many other breads, and its fermentation process helps break down carbohydrates that the small intestine typically has difficulty absorbing. However, store-bought sourdough bread may not always offer the same benefits, as some products can contain additives or other ingredients that could trigger a Crohn’s flare. If possible, opting for authentic or minimally processed sourdough bread can help reduce the chance of triggering your Crohn’s symptoms. Is rye bread ok for Crohn’s? Can you eat rye bread with Crohn’s disease? No, rye bread is typically not recommended for Crohn’s disease. Rye bread may trigger flares or worsen symptoms due to its high fiber, gluten, and fructan content. It is naturally high in fructans, which are difficult to digest because the digestive system lacks the enzymes needed to break them down. Similarly, high-fiber and gluten-containing foods can be hard for some people with Crohn’s to tolerate. While rye bread may not be the best choice for most, it’s still important to identify your own Crohn’s disease trigger ingredients and foods. What is the best bread for Crohn’s disease? What bread is best for Crohn’s? Generally speaking, the best bread for Crohn’s disease is bread that is easy to digest. Traditional sourdough bread, white gluten-free bread, and regular white bread are all good options because they are low in fiber and usually well-tolerated. However, the best bread will ultimately depend on your individual food triggers and whether your Crohn’s disease is active or in remission. Some types of bread may be tolerated differently during a flare, so it’s important to choose options that work well for your digestive system during these different periods. Should you eat gluten if you have Crohn’s disease? Is gluten-free bread good for Crohn’s disease? Everybody will have a different experience with gluten when living with Crohn’s disease. Some people find that a gluten-free diet improves their symptoms, while others don’t notice any differences. If you’re having trouble identifying which foods trigger Crohn’s flares, you could try going gluten-free temporarily and monitor how your body responds. If you know your body doesn’t tolerate gluten well or want to try eliminating it, gluten-free bread might be a good option for Crohn’s disease. However, some gluten-free breads may contain other ingredients that can trigger symptoms, so it’s important to read labels carefully. Where can I buy healthy bread online? At Wildgrain, we specialize in making high-quality, fresh breads that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, rolls, pastries, and fresh pastas. Some of our popular breads include whole wheat sourdough, plain sourdough loaf and rye sourdough loaf. Learn more about Wildgrain and our artisanal baking and cooking methods. About the Author Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.

Learn more

Sliced fruit-and-nut sourdough loaf on a round wooden cutting board beside a serrated knife

December 2, 2025

Best High-Protein Foods for Bulking

By Dr. Jorge, Ph.D. Wildgrain, opens in a new tab is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. If your goal is to gain muscle or bulk up, choosing the right foods is key. How much protein do you really need for muscle growth? Can staples like bread and pasta fit into a bulking diet? In this article, we break down which foods can help you maximize muscle gains, and which ones are best eaten in moderation. What is the best food to bulk up? Do I need protein to bulk up? In general, you should focus on eating whole, largely unprocessed foods while bulking. The best foods for bulking include lean proteins, healthy fats, fruits, non-starchy vegetables, and high-quality carbohydrates like whole-grain pasta, oats, and rice. Protein is essential when trying to “bulk up,” or build muscle, because it helps repair and grow muscle fibers that are broken down during exercise. Although you don’t need to eat excessive amounts of protein to bulk, you do need enough to support muscle recovery and growth. Pairing adequate protein with a consistent calorie surplus and strength training is key for effective bulking. Can you bulk without eating protein? Can you gain muscle without eating protein? No, it’s not possible to bulk without eating protein. Muscles are primarily made of protein, and during exercise, microscopic muscle tears occur that require protein to repair the muscles and grow stronger. If you don’t consume enough protein, the body will break down existing muscle tissue for energy, resulting in muscle loss and reduced strength. As a general rule of thumb, you should aim to consume around 0.7 grams of protein per pound of body weight when trying to bulk or gain muscle. What protein food is best for muscle gain? What kind of protein is best for bulking? The best protein foods for muscle gain are those that are unprocessed and contain high-quality, nutrient-dense protein. Great protein choices for bulking include chicken breast, eggs, salmon, Greek yogurt, cottage cheese, nuts and seeds, and beans and legumes. These whole-food protein sources generally provide more vitamins, minerals, and healthy fats than many processed high-protein options. In contrast, processed or lower-quality protein foods such as bacon, sausage, some protein powders, and certain cuts of beef or pork are less ideal. These options can be higher in saturated fat, sodium, and additives, which may increase the risk of certain health conditions and negatively impact gut health. Choosing mostly whole-food protein sources can better support muscle growth and overall health. Is bread good for building muscle and bulking? Is bread a bodybuilding food? Yes, bread can be good for building muscle and bulking. Carbohydrates are the body’s main source of fuel, and bread is rich in carbohydrates. Without enough carbs, the body may begin breaking down muscle tissue for energy, which can hinder muscle growth. However, as with other foods recommended for bulking, it’s best to choose minimally processed breads such as whole-wheat bread or whole-grain bread. What bread is best for bulking? The best bread for bulking is bread that is high in protein, unprocessed, or easy to digest. Whole-grain bread tends to be higher in protein than white bread and is less processed, while sourdough bread is generally easier to digest, which can support muscle recovery by allowing the body to absorb nutrients more efficiently. Pairing whole grain bread and sourdough bread with high-protein foods, such as eggs, nut butters, or lean meats, can help you meet your overall calorie and protein needs for bulking. Is sourdough bread good for bulking? Is whole wheat bread good for bulking? Yes, sourdough bread can be good for bulking. Although sourdough bread is not a primary source of protein like eggs or meat, some types of sourdough bread can contain up to 8 grams of protein per slice. In addition, traditional sourdough bread is minimally processed and easy to digest, making it a great source of carbohydrates that can support weight training and help your body absorb nutrients, including protein, more effectively. Whole wheat bread is another great choice for bulking or building muscle because it typically contains more protein than many other types of bread. Whole wheat bread is also rich in fiber, which can support digestion and overall nutrient absorption, both of which are critical for muscle growth. Can I eat pasta on a bulk? Is pasta good for building muscle? Is pasta unhealthy for bulking? Yes, you can eat pasta while bulking. Pasta, especially when paired with lean protein sources, is an excellent food for building muscle. Like bread, pasta is rich in carbohydrates, which are essential for fueling your body during intense workouts and supporting muscle growth. Incorporating pasta around your training schedule can further enhance its benefits, such as eating pasta before a workout to help fuel your gym session or afterwards to replenish your energy stores. What pasta is best for bulking? The best pasta for bulking depends on your goals and timing. For example, eating white pasta a few hours before a workout is best for quick digestion and fast energy availability. Whole wheat pasta, on the other hand, provides more fiber and nutrients, making it a great option for sustained energy and supporting muscle recovery after exercise. If you’re struggling to meet your protein needs while bulking, high-protein pasta made from chickpeas, lentils, or other legumes can be an excellent choice. Choosing the right type of pasta based on your energy needs and protein requirements can help optimize your bulking results. Is pizza good for muscle gain? Can you eat pizza on a bulk? Is pizza unhealthy for bulking? Pizza is not an ideal food choice for muscle gain, but it can still be eaten in moderation while bulking. Although it contains some protein from cheese, pizza is not very nutrient-dense and can be high in sodium and fat, which may work against your bulking goals. However, because pizza is calorie-dense and can provide additional protein depending on the toppings, it may help you reach your calorie and protein targets during a bulk. Pizza is generally considered less healthy for bulking, as relying on fast food and other ultra-processed foods, sometimes called “dirty bulking,” can lead to more fat gain compared with a slower, “clean” bulk. Where can I buy fresh bread and fresh pasta online? At Wildgrain, we specialize in making high-quality, fresh breads and pastas that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our popular pastas include fresh fettuccine and fresh tonnarelli. Some of our popular breads include everything sourdough bread, plain sourdough loaf, and sourdough 7-grain loaf. Learn more about Wildgrain and our artisanal baking and cooking methods. About the Author Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.

Learn more

Three whole-grain bread slices on a plate with grapes, sliced cured meats, cheddar, brie, arugula, and a wooden cutting board.

December 2, 2025

Best Bread for GERD

By Lucy Yanckello, Ph.D. Wildgrain, opens in a new tab is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. If you love a warm, comforting slice of bread but gastroesophageal reflux disease (GERD) keeps getting in the way of you enjoying it, you’re definitely not the only one. The good news is that with a little know-how, you can choose breads that support your digestion instead of stirring up symptoms. Let’s break down which loaves tend to be gentler on the stomach so you can enjoy every bite without the painful consequences. What is the best diet for GERD? Can you eat bread with GERD? The best diet for GERD leans heavily on whole-grains, lean proteins, nonacidic fruits and vegetables, and smaller meals. It is also important to avoid high-fat or highly acidic foods to keep symptoms at bay. Just as we discussed in our Best Breads for Acid Reflux and Heartburn article, you can absolutely eat bread with GERD, but which bread, and how much, matters. Opt for 100% whole-grain, rye, or sourdough bread options which are easier to digest than refined white bread. High fiber and slower digestion are linked with fewer reflux symptoms, as is eating slowly, and enjoying smaller portions. What kind of bread can you eat with GERD? Which bread is the least acidic? When dealing with GERD, the best breads are those that digest slowly and don’t have a lot of added fat, sugar, or acid – 100% whole-grain, whole-wheat, rye, or sourdough made from a natural starter are the best options. These breads are high in fiber or slow fermented, so they tend to sit easier on the stomach and reduce reflux symptoms compared to breads made with refined flours that are digested quickly. The least acidic choice is almost always slow-fermented sourdough, because the fermentation process lowers the dough’s pH, making it easier on digestion and lessens reflux symptoms. Can you eat bagels with GERD? Are bagels GERD-friendly? You can eat bagels with GERD. However, traditional bagels are usually made from refined white flour and are very dense. These large portions can sit heavily in the stomach increasing gastric pressure and aggravating reflux symptoms. Guidance on GERD diets generally recommends limiting refined grains and opting for high fiber options in smaller portions. So, if you are going to enjoy a bagel, your best bet to keep symptoms at bay is a whole-grain or whole-wheat bagel with a light topping. Try eating the bagel as part of a balanced meal rather than a stand alone carb heavy meal. Is toast ok for GERD? What can I put on toast for GERD? Toast is a viable option for those with GERD, especially if you choose the right bread and toppings. Whole grain toast is higher in fiber and is less likely to trigger symptoms than refined white bread. For toppings, opt for simple things such as a thin spread of nut butter, mashed avocado with a drizzle of olive oil, or a thin spread of low-fat yogurt and banana slices. Be careful to avoid high-fat and high-acidity options to avoid aggravating GERD. Can I eat bread and butter with GERD? You can eat bread and butter with GERD, but it is important to pay attention to the ingredients and the way it is prepared. Whole-grain bread is the best choice because it is higher in fiber and likely won’t trigger GERD symptoms. Butter, on the other hand, is high in saturated fat. High fat foods are known to trigger GERD symptoms. Instead of butter, opt for light or plant based margarine which is lower in fat. If you absolutely must have butter, make sure to keep the butter thin and keep your portions modest. Is sourdough bread acidic? Is sourdough bread ok for GERD? Sourdough bread is technically acidic because of the lactic and acetic acids produced during fermentation, but this same fermentation makes it easier to digest than other breads. Some people still experience reflux from sourdough, especially if it is made from refined flour or eaten in large portions, so it isn’t universally trigger free. However, for most people with GERD, a true long-fermented whole-grain sourdough is often a well-tolerated option. Is whole wheat bread ok for GERD? You can eat whole-wheat bread if you have GERD, and it is one of the better bread options for those suffering from GERD. Whole-grain breads offer more fiber which helps digestion and may reduce reflux symptoms. As to not trigger symptoms, aim for modest portions and be sure the first ingredient in the bread you are eating is truly a whole-grain flour. Is rye bread ok for GERD? Rye bread can fit into a GERD-friendly diet. Rye bread is naturally higher in fiber which slows digestion, making it a gentler option than white bread for those managing reflux. It is also important to consider that rye can be dense and fermentable, which means eating a large portion all at once can lead to extra gas or discomfort. Be sure to keep portions limited and toppings light. What is the best bread for GERD? Which bread is the most friendly for GERD? The best bread for GERD is the one that you enjoy the most that does not trigger symptoms. However, opting for whole-grain or whole-wheat breads is often the safest bet because they offer higher fiber, slower digestion, and fewer trigger traits often found in refined white breads. Slow-fermented sourdough and rye breads are also strong choices, as the fiber content and preparation methods make digestion easier and less likely to trigger symptoms. In short, opt for whole-grain, choose modest portions, and keep toppings light! Where can I buy healthy bread online? At Wildgrain, we specialize in making high-quality, fresh breads that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, rolls, pastries, and fresh pastas. Some of our popular breads include whole wheat sourdough, plain sourdough loaf and rye sourdough loaf. Learn more about Wildgrain and our artisanal baking and cooking methods. About the Author Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.

Learn more

Question 1 of 5

Did you know?

Our breads are slow-fermented for 20+ hours (vs. 20 minutes for store-bought). This process leads to easier digestion, better nutrient absorption, and lower blood sugar spikes.

Our products bake-from-frozen in 25 minutes or less - no thawing required! We do the hard work, so you don't have to.

Every product is made with care by skilled bakers using time-honored, artisanal techniques. We then freeze at peak freshness so that you can enjoy warm, bakery-quality baked goods out of your home oven whenever you'd like.

Over 100,000 Wildgrain members bake with us every day. Enjoy fresh, warm baked goods at home that fit every diet from gluten-free to protein to vegan to dairy-free.

There's nothing like sharing the joy of warm baked goods with your loved ones! We have gift box & e-gift card options.

Members get free Croissants for life!* The average Croissant has around 55 layers, and ours are even made with sourdough.

*Only available for select plans.

40,000+ five star reviews

Loved by Oprah Daily, Food & Wine, Bon Appetit, and more!

"Our family has been subscribing for a few years now and each and every box is amazing…Clean ingredients and delicious!"

— Amy C., Member

Plus, we've been ranked the #1 Best Food Subscription Box by USA Today for the past three years!

Please enter a valid 5-digit zip code

We're analyzing your preferences...

Capturing your tastes

Reviewing your goals

Building your perfect box

Your perfect box is ready!

Taking you to customize your box based on your preferences

Perfect! How would you like to gift Wildgrain?

Give an e-gift card Send instantly via email