By Dr. Jorge, Ph.D.
Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries.
Navigating irritable bowel syndrome (IBS) while trying to enjoy your favorite foods can be a challenge, especially if you’re a pasta lover. Read on to learn why some types of pasta can exacerbate IBS symptoms while others can help keep uncomfortable symptoms away. We’ll help you choose the best pasta for your next meal to keep it both tasty and gut-friendly.
Is pasta OK for people with IBS? Can you eat pasta on an IBS diet? Does pasta cause IBS flareup?
Traditional pasta might not be good for people with IBS since it is made from wheat, a high fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAP) ingredient. FODMAPs are a group of carbohydrates that can contribute to IBS symptoms. Although food triggers can vary from person-to-person, wheat-based foods (like pasta) tend to cause IBS flareups for many, resulting in diarrhea, constipation, and bloating. The good news is that there are alternative pasta options available for IBS sufferers so you can continue to enjoy pasta without uncomfortable symptoms.
Brown rice pasta and quinoa pasta are two non-wheat pastas that are generally well tolerated by those with IBS. Corn pasta is another great addition to an IBS diet since it is low FODMAP and high in fiber, which aids in digestion.
Are noodles OK for people with IBS? Can you eat noodles on an IBS diet? Do noodles cause IBS flareup?
Like pasta, wheat-based noodles are typically not well tolerated by people with IBS. This includes ramen noodles and instant noodles. On the other hand, rice noodles, egg noodles, and soba noodles are all low FODMAP foods, meaning they are less likely to cause IBS flareups since they are not made with wheat flour.
Is plain pasta better for IBS?
Plain pasta (pasta without sauce or toppings) might be better for IBS diets compared to pasta served with other foods or paired with sauce. Since plain pasta doesn’t contain extra ingredients that can cause IBS symptoms, the likelihood of experiencing a flareup is minimized. However, even plain pasta can cause discomfort for IBS sufferers if the pasta is made from wheat flour. Plain brown rice pasta and plain quinoa pasta are excellent choices for managing IBS symptoms, as they are both free from wheat.
What is the best pasta for IBS sufferers? What pasta is gut friendly?
For those with IBS, the best pasta options are those made from low FODMAP ingredients like rice, quinoa, and corn. Gluten-free pasta can also be a gut-friendly choice, but it’s important to check for high FODMAP ingredients such as chickpeas. Soba noodles are another excellent option, as they’re made from buckwheat - a low FODMAP ingredient known for being gentle on the digestive system for many people.
Is whole wheat pasta better for IBS or is regular pasta better for IBS?
While whole wheat pasta is often considered more nutritious than regular pasta, experts generally recommend avoiding whole grain foods on an IBS diet. Whole grains, including those used in whole wheat pasta, can be harder for the body to digest compared to white pasta. For individuals with IBS, whole wheat pasta might trigger flare-ups, leading to symptoms such as abdominal pain, gas, and bloating.
Is gluten-free pasta the best for IBS sufferers?
Gluten-free pasta is not necessarily the best for IBS sufferers; it depends on whether the gluten-free pasta contains only low FODMAP ingredients. There are some ingredients, like chickpeas, that are gluten-free but are high FODMAP, which can therefore trigger IBS symptoms. Other gluten-free pasta, like those made with low FODMAP ingredients (i.e. rice, quinoa, and corn) are great choices for those with IBS.
Is rice or pasta better for IBS? Is pasta or rice better for your gut?
To determine whether rice or pasta are better for IBS diets, it is important to consider the type of rice and pasta. White rice and white pasta are generally better options for IBS sufferers because they are made from refined grains, which are easier for the body to digest. In contrast, brown rice and whole wheat pasta, which are made from whole grains, can be more challenging to digest. However, both brown rice and whole wheat pasta are better for your gut health because they are high in fiber, an essential component of the gut microbiota.
Is pasta with sauce worse for IBS? What is the best pasta sauce for IBS?
Pasta sauce might be worse for IBS if the sauce is made with ingredients that can cause IBS flareups. For example, common pasta sauce ingredients like onions, garlic, cream, or cheese are known to aggravate IBS symptoms. Store bought tomato-based sauces can also be problematic for those with IBS due to their fructose content. If you’re looking for an IBS-friendly pasta sauce, the best option is to make your own sauce at home or carefully scan the ingredients list of store-bought sauces for high FODMAP ingredients.
Where can I buy pasta online?
At Wildgrain, we specialize in making high-quality, fresh baked goods 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 carry a line of gluten-free pasta, including Gluten-Free Fresh Linguine and Gluten-Free Fresh Shells. 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.
