Yes: the common tomato is low FODMAP in a moderate portion. According to Monash University, a small tomato (around 75 g) is considered low FODMAP and is usually well tolerated. The problem appears with large amounts and, above all, with concentrated forms — tomato paste and sun-dried tomato — which concentrate the fructans. Always confirm the portion in the Monash app.
01 · PortionSafe portion of tomato.
With tomato, as with almost everything in Low FODMAP, the amount rules. The same food can be safe in a small portion and problematic in a large one. These are the indicative ranges according to Monash:
- Common tomato (vine, plum, beefsteak): low FODMAP at around one small tomato (~75 g). In larger servings it can build up fructans.
- Cherry tomatoes: low FODMAP in a small portion — on the order of a short handful. Serve them measured out, because loose it's easy to overdo it.
- Crushed tomato / passata: moderate. In a normal sauce serving it's usually tolerated, but it's best not to base the whole dish on large amounts.
- Tomato paste and sun-dried tomato: higher. As they lose water, the fructans concentrate, so they work as an occasional touch and in very small amounts, not as a base.
These figures are approximate and come from Monash's measurements; individual tolerances vary. If you want the full picture of how much you can eat of each food, our guide to safe portions per food brings together the most useful thresholds in one place.
02 · CompositionWhich FODMAP the tomato contains.
Fresh tomato is relatively mild in FODMAPs, which is why it fits well into the elimination phase as long as you respect the portion. When a problem does appear, it's almost always down to two factors:
- Fructans: these are the dominant FODMAP in tomato. In a small portion the load is low, but it builds up quickly if you eat a lot of tomato or combine it with other fructan-rich foods in the same meal.
- Excess fructose (in concentrated forms): dehydrating or reducing tomato — sun-dried, paste — not only concentrates the fructans, it also raises the total load of fermentable sugars per bite. That's why one spoonful of paste can weigh more, in FODMAPs, than several fresh tomatoes.
The practical takeaway is simple: the more "concentrated" the tomato, the less of it you can afford. Fresh and in a moderate portion, no worries; reduced to a paste, with restraint.
03 · TipsAlternatives and tips.
Tomato is rarely eaten on its own: it turns up in salads, sauces and stews where it shares the plate with other ingredients. That's where it's worth watching out for FODMAP stacking (the effect of adding up several "low" portions until you exceed the threshold). A few ideas:
- Mind the plate companions: tomato often comes with onion and garlic, two of the highest-fructan foods. At home, swap them for garlic-infused oil (the fructan isn't soluble in oil) or for the green part of a leek to add flavour without the load.
- Measure, don't graze: serve the cherry tomatoes in a bowl instead of eating them straight from the container; that way you control the portion without thinking about it.
- Spread tomato across the day rather than concentrating it all in one meal, so you don't exceed the threshold in one go.
- Prioritise fresh or passata over paste and sun-dried when you want a generous serving.
If working out these combinations dish by dish is hard, a Low FODMAP weekly menu already spreads the portions out for you and stops them stacking up by accident. And to keep it to hand at the supermarket, you can download our free Low FODMAP list in PDF with foods grouped by category.
This article is for educational purposes only and does not constitute medical or nutritional advice. Portions are approximate and come from Monash University's measurements; always check the amounts in the official Monash FODMAP app. The Low FODMAP diet should be followed under the supervision of a dietitian specialising in digestive disorders.
04 · FAQFrequently asked questions about tomato.
Are tomato sauce or fried tomato low FODMAP?
It depends on the concentration and what it contains. A homemade tomato sauce based on crushed tomatoes (passata), in a normal serving, is usually well tolerated; according to Monash, passata is low FODMAP in moderate portions. The usual problem isn't the tomato itself, but the add-ins: the onion and garlic (rich in fructans) found in many soffritos and commercial fried tomatoes. Check the label and, when you cook at home, swap onion and garlic for garlic-infused oil or the green part of a leek. Confirm the portion in the Monash app.
How many cherry tomatoes can I eat?
Cherry tomatoes are considered low FODMAP in a small portion — on the order of a short handful — according to Monash. Eating them loose makes it easy to overdo the amount without noticing, so serve them measured out in a bowl rather than picking straight from the container. If you're still in the elimination phase or combining tomato with other fermentable foods in the same meal, stay at the lower end of the portion. Always check the exact amount in the Monash app.
Are sun-dried tomatoes high FODMAP?
Sun-dried tomato concentrates fructans as it loses water, so it becomes higher FODMAP than fresh tomato. It can only be tolerated in very small amounts and as an occasional touch, not as the base of the dish. The same applies to tomato paste (double or triple concentrate): use it in moderation and measure the spoonful. Check the tolerated portion in the Monash app.