Marinara sauce

High FODMAP (Avoid)1/2 cup (125g)

Is marinara sauce low FODMAP?

Marinara sauce is high FODMAP and best avoided during the elimination phase.

Jarred marinara and pasta sauce are nearly always built on onion and garlic, so a normal half-cup ladle stacks fructans. Certified low-FODMAP jars leave the alliums out, or simmer your own with garlic-infused oil.

FODMAP subgroups to watch

Marinara sauce contains fructans that can drive SIBO symptoms.

SIBO note

Watch this one for ISO (hydrogen sulfide overproduction). Marinara sauce contains sulfur compounds, and ISO patterns can be more sensitive to these, especially in larger servings.

Low-FODMAP condiments to try instead

Garlic-infused oilLow FODMAP Pickled gingerLow FODMAP Dill picklesLow FODMAP Olive oilLow FODMAP Coconut oilLow FODMAP Sesame oilLow FODMAP

A single food is only half the story. Eating marinara sauce in a bigger meal? See how it stacks with the rest of your plate.

FODMAP thresholds follow the Monash University Low FODMAP Diet research. Tolerance is individual. Unsibo is a wellness companion; it is not a medical device and does not diagnose, treat, or prevent any condition.