FODMAP food guide
Is wheat pasta low FODMAP?
FODMAP score
60
Moderate
In small portions — Wheat Pasta is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
FODMAPs present
Low-FODMAP serving
1/2 cup cooked (about 74g)
Becomes high FODMAP at
1 cup or more cooked (170g+)
A small cooked portion is tolerated; fructans accumulate quickly with larger bowls.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores wheat pasta at a serving of 1/2 cup cooked (about 74g); at 1 cup or more cooked (170g+) it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
Fructans
A standard 1-cup (148 g) plate tips into high territory, so the classic restaurant portion is roughly double the low serve. Weights are cooked (drained) weight, not dry. Fructans are water-soluble, so a little leaches into the boiling water — drain well. The fructan load stacks with any bread, garlic or onion in the same meal, so a low serve of pasta plus garlic bread is not a low-FODMAP meal. Most gluten-free pastas (rice or corn based) allow a full-size plate.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.