Quinoa Pasta
Tested serving
- About 1 cup (155g)
Quinoa pasta is Low FODMAP at about 1 cup (155g), a friendly choice for a satisfying bowl.
- About 1 cup (155g) of cooked quinoa pasta is low.
- Check the label, since some blends mix in other flours.
Serve about 1 cup (155g) tossed with garlic-infused oil for flavor without the garlic itself.
Why quinoa pasta is rated low
Quinoa pasta is low at about 1 cup (155g), and no single FODMAP group stands out for it, so the rating comes down to the overall FODMAP load of the serving rather than one group in particular. That is the single most useful thing to know about it: a food most people serve by the bowl is rated for a cup, and bigger bowls carry more. The pasta itself is a reliable base. The portion, and whatever the sauce brings with it, are what decide how the plate lands.
What changes your risk
- The bowl size this is the whole story. About 1 cup (155g) is low, and a generous ladle or a second helping adds to the overall FODMAP load of the plate.
- The sauce, not the pasta jarred pasta sauces, pesto, stock cubes and seasoning blends are usually built on onion and garlic, and they can carry far more than the pasta does. Garlic-infused oil gives the same flavour without them, as long as no solid pieces are left sitting in the oil.
- Check which flours are in the blend pasta sold as quinoa pasta is often a blend. Read the flour list and make sure quinoa, rice or corn lead it, because a blend where wheat leads is a different food from the one described here.
- The rest of the plate a low serving is per food, not per meal. Quinoa pasta with a creamy sauce, garlic bread and a legume side adds up to a much bigger total than the cup of pasta on its own.
- Boiling and draining boiling in plenty of water and pouring it away carries some water-soluble FODMAPs off with the water. Cooking itself does not destroy FODMAPs, so a longer simmer or a reheated portion changes nothing about the serving you put on the plate.
What else works
Rice noodles, gluten free pasta made from rice or corn, polenta, plain rice and buckwheat all fill the same role and are low at a normal serve, so there is no shortage of ways to build a bowl. Ordinary wheat pasta, couscous and wheat-based "protein" pastas are not interchangeable with it. Chickpea and red lentil pastas are worth singling out, because they look like the health-aisle equivalent of quinoa pasta and behave very differently on this diet at ordinary servings.
How to keep it low
Measure the serving out rather than ladling by eye, since about 1 cup (155g) is the amount the rating speaks for. Serving that cup and then building the plate out with carrot, zucchini, green beans or baby spinach is the easiest way to get a full dinner without adding much to the load. For sauce, start with garlic-infused oil, finish with chives and a hard cheese such as parmesan, and skip the stock powder. Restaurant pasta portions run well past a cup, so a shared plate or a starter size is usually the more sensible order.
Common questions
how much quinoa pasta is low fodmap
About 1 cup (155g) is low. Bigger bowls add to the overall FODMAP load, so the serving is what does the work here.
can i eat quinoa pasta on the elimination phase
Yes, at about 1 cup (155g). Watch the sauce more than the pasta, since jarred sauces, pesto and stock powders usually contain onion and garlic.
is quinoa pasta better than chickpea pasta on low fodmap
For this diet, yes. Quinoa pasta is low at about 1 cup (155g), while legume pastas made from chickpeas or red lentils do not behave the same way at ordinary servings.
does draining the cooking water help with quinoa pasta
Boiling in plenty of water and pouring it away does carry some water-soluble FODMAPs off with the water, but cooking does not destroy FODMAPs. The serving on the plate is still what the rating depends on.
Try FODMAP Foods
Scan any food with your camera, search every rating in this list, and see your safe portion before you eat.
Learn more
Where this rating comes from
Quinoa Pasta is rated from published lab measurements of its FODMAP content, using the low, moderate and high cutoffs of Varney et al. (2017).
Feedback sent through the FODMAP Foods app has led to changes in this list.
Sources
- Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
- Measurement of short-chain carbohydrates in common Australian vegetables and fruits by high-performance liquid chromatography (HPLC). Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
- Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
- Dietary sorbitol and mannitol: food content and distinct absorption patterns between healthy individuals and patients with irritable bowel syndrome. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
- FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.
Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.