Are Tomatoes Low-FODMAP?

With their vibrant color and rich flavor, tomatoes are a staple in kitchens around the world. Though they’re mostly water, tomatoes pack a nutritional punch, providing dietary fiber, potassium, folate, and essential vitamins like A, C, and K. Whether sliced into salads, blended into sauces, or roasted for depth, tomatoes offer more than just taste—they’re a great addition to a healthy diet.

But what about for those following a low-FODMAP diet? The answer isn’t as simple as you might think. While fresh tomatoes are generally considered low in FODMAPs, certain tomato-based products may not be as gut-friendly.

FODMAPs—short for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—are fermentable carbohydrates that can trigger digestive issues, especially in people with irritable bowel syndrome (IBS). So, if you’re following a low-FODMAP plan, it’s important to know which tomato products fit into your diet and which to avoid.

Some Tomatoes Are Low in FODMAPs

Though often categorized as vegetables, tomatoes are technically fruits—more precisely, the edible berries of the Solanum lycopersicum plant. As members of the nightshade family, they’re closely related to potatoes, eggplants, and capsicum peppers. With more than 10,000 known varieties, tomatoes come in all shapes and sizes, from tiny cherry and grape tomatoes to large, juicy beefsteaks. There’s a tomato for every dish, whether you’re tossing them into a salad or slow-cooking them into sauce.

When it comes to FODMAP content, fresh tomatoes are generally low, but portion sizes do matter. Here’s a quick breakdown of what’s considered low-FODMAP:

• Cherry, Roma (plum), and beefsteak tomatoes: Safe in servings up to 75 grams.
• Yellow tomatoes (Nebraska tomatoes): Low-FODMAP in servings up to 100 grams.

Though not every tomato variety has been tested for FODMAPs, most fresh tomatoes are fairly safe for people following a low-FODMAP diet—at least when eaten in appropriate amounts.

However, processed tomato products are another story. Canned tomatoes, tomato sauce, tomato paste, and ketchup tend to have higher concentrations of fructans, which are fermentable carbohydrates that can trigger symptoms in people with IBS. While small amounts of these products may still fit into a low-FODMAP diet, it’s important to pay attention to serving sizes. Checking labels and consulting FODMAP food guides can help you enjoy these products without upsetting your digestion.

How to Include Tomatoes in a Low-FODMAP Diet

While fresh tomatoes are generally low in FODMAPs, some people may still experience discomfort when eating them—especially those with gastroesophageal reflux disease (GERD). In these cases, it’s not the FODMAP content but the acidity in tomatoes that can trigger symptoms like heartburn. If tomatoes tend to bother you, it’s helpful to monitor portion sizes and experiment with different ways of preparing them.

Here are some practical ways to enjoy tomatoes as part of a low-FODMAP diet:

• Scrambled eggs or omelets: Stir in chopped fresh tomatoes to add color and flavor to your morning eggs.
• Sandwiches: A slice or two of fresh tomato adds moisture and a pop of flavor to low-FODMAP sandwiches.
• Pizza topping: Use sliced tomatoes on a low-FODMAP pizza—roasting or broiling them brings out even more sweetness and depth.
• Fresh salads: Add diced tomatoes to a salad with other low-FODMAP vegetables, like lettuce, cucumbers, carrots, or bell peppers.
• Stews and soups: Stir fresh tomatoes into stews, chili, or soups for added texture and a burst of flavor—try a light, low-FODMAP tomato bisque.
• Bruschetta alternative: Mix finely chopped tomatoes with fresh herbs, olive oil, and a pinch of salt, then spread it over toasted gluten-free bread for a simple appetizer.

Another factor to consider is the ripeness of tomatoes, which may influence their FODMAP content. Green, unripe tomatoes have not yet been tested for FODMAP levels, so it’s wise to start with a small portion if you decide to try them. In general, ripe tomatoes are safer and more flavorful, making them the better option for most low-FODMAP meals.

By experimenting with serving sizes and preparation methods, you can find ways to enjoy tomatoes without discomfort, even while following a low-FODMAP diet.

3 Low-FODMAP Recipes Featuring Tomatoes

There are plenty of ways to enjoy tomatoes as part of a low-FODMAP diet, but fresh tomatoes are truly best. Here are a few recipes to help you learn how to prepare them.

1. Roasted Tomato Soup with Sourdough Croutons

Servings: 4

Soup Ingredients: 

• 4 Roma tomatoes, quartered
• ½ cup sliced leeks (green parts only)
• 4 tablespoons garlic-infused olive oil, divided
• Salt and pepper, to taste
• 1 tablespoon fresh chopped rosemary
• 1 tablespoon fresh chopped thyme
• 3 cups of low FODMAP broth (vegetable or chicken)

Crouton Ingredients: 

• 1 package Schär Deli Style Bread
• 2-3 tablespoons garlic-infused olive oil
• 1 ½ teaspoons gluten-free Italian seasoning
• ½ teaspoon salt
• ¼ teaspoon freshly cracked pepper 

Instructions: 

1. Preheat the oven to 400°F. 
2. In a large bowl, toss together the tomatoes, leeks, 2 tablespoons garlic-infused olive oil, salt, and pepper.
3. Spread the mixture in a large glass baking dish and roast for 1 hour, stirring every 20 minutes.
4. Heat the remaining oil in a large saucepan over medium heat.
5. Stir in the rosemary and thyme then cook for 1 minute or until fragrant.
6. Add the roasted mixture and broth then bring to a boil.
7. Reduce heat and simmer for 20 minutes, stirring occasionally.
8. Meanwhile, reduce the oven heat to 375°F and start preparing the croutons.
9. Toss the bread cubes with garlic-infused olive oil, Italian seasoning, salt, and pepper in a large mixing bowl until coated. 
10. Spread the bread cubes on a parchment-lined baking sheet in a single layer.
11. Bake for 10 minutes then rotate the pan.
12. Let the croutons bake another 5-10 minutes until golden brown then remove from the oven and cool completely.
13. Puree the soup using an immersion blender or in batches in a high-speed blender.
14. Return the soup to the pot and adjust the seasoning to taste.
15. Serve the soup hot topped with sourdough breadcrumbs. 

2. Easy Tomatoes Provencal 

Servings: 4

Ingredients: 

• 8 small, round tomatoes
• ½ cup Schär Breadcrumbs
• 2 tablespoons fresh chopped basil
• 2 tablespoons fresh chopped parsley
• 2 scallions (green parts only), thinly sliced
• 2 tablespoons garlic-infused olive oil
• Salt and pepper, to taste

Instructions: 

1. Preheat the oven to 400°F and grease a large glass baking dish with cooking oil.
2. Cut the tomatoes in half down the center and scoop out most of the seeds.
3. Place the tomato halves cut-side up in the baking dish.
4. In a medium mixing bowl, toss together the breadcrumbs, herbs, scallions, and oil until well combined.
5. Season to taste with salt and pepper.
6. Spoon the breadcrumb mixture into the tomato halves then roast for 10-15 minutes until the filling is toasted.

3. Balsamic Tomato Bruschetta 

Servings: 4-6

Ingredients: 

• 1 Schär Baguette
• Olive oil, as needed
• Sea salt
• 2 cups diced fresh Roma tomatoes
• ½ cup fresh basil, chopped
• 1 tablespoon sliced scallion (green parts only)
• 1 tablespoon garlic-infused olive oil
• Fresh cracked pepper
• 1 tablespoon balsamic vinegar

Instructions: 

1. Preheat the oven to 375°F. 
2. Cut the baguette into ½-inch slices on the bias and arrange on a large baking sheet.
3. Drizzle lightly with olive oil and sprinkle with sea salt.
4. Flip the slices and repeat on the other side then bake for 5-7 minutes until just toasted.
5. Place the diced tomatoes in a strainer and sprinkle with a pinch of salt.
6. Give the tomatoes 5 minutes to drain then transfer them to a medium bowl.
7. Toss in the basil, scallions, and garlic-infused olive oil. 
8. Season with salt and pepper to taste then stir in the balsamic vinegar.
9. Spoon the tomato mixture on the toasted baguette slices and serve immediately.

Don’t forget to check out the Schär blog for more low-FODMAP recipes!