Low Histamine, Low FODMAP Pasta Sauce (also Low Lectin, Medium Oxalate)
Fresh veggies and herbs make up this low histamine, low FODMAP pasta sauce.
And you may be surprised to see mango in this low FODMAP recipe.
We’ll answer a common question we get about mango and FODMAPs, so keep reading!
This sauce is a blend of savory and sweet with lots of herbaceous flavor.
And the recipe checks a lot of boxes when it comes to food intolerances.
This recipe is:
- Low histamine
- Medium oxalate
- Low lectin
- Low FODMAP
- Dairy free
- Gluten free
- Vegetarian
Read on to get the recipe.
You’ll also learn more about FODMAP Intolerance and how it may relate to Mast Cell Activation Syndrome.
But first, here’s more on how we chose the ingredients for this recipe.
Before you change your diet on your own, please make sure you’re working with a healthcare practitioner who can help you with this. Never limit foods unnecessarily, and always have a licensed medical provider who is supervising your case.
Low FODMAP Pasta Sauce
If FODMAPs are your only concern, there are some good store-bought low FODMAP tomato sauces, like the ones from FODY.
They have no garlic and no onion, which are high FODMAP ingredients.
But if you have Histamine Intolerance, Oxalate Intolerance, or Lectin Intolerance, some of the store-bought sauces won’t work for you.
Additionally, many homemade pasta sauce recipes won’t work for different food intolerances either.
Take a look.
Typical tomato sauce ingredients:
- Tomatoes (fresh, canned tomatoes, and / or tomato paste) – high histamine
- Garlic – high FODMAP
- Onions – high FODMAP
- Herbs – many are ok
- Olive oil – usually ok
Ingredients in tomato-free sauces might include:
- Beets – high oxalate, high FODMAP
- Tart Cherries – high FODMAP
- Cranberries – high FODMAP
- Zucchini – high lectin
You can see that with numerous food intolerances to consider, we had to get creative.
We encourage you to do the same when making your recipes.
You may not find exact substitutes for your favorites. But with some imagination, you’ll discover tasty choices to keep your diet varied, your morale up, and your taste buds satisfied.
Here’s what we did.
Pasta Sauce Substitutions and Flavor Profile
In this recipe, we’ve used:
- Carrots for the sweet and savory base vegetable
- Kale for bitterness
- Mango for sweetness
- Fresh herbs replace dried Italian seasoning for freshness and flavor
- Scallions (green part only) in place of onion for savory umami
- Garlic infused olive oil in place of fresh garlic for umami
The blend of veggies and herbs gives this sauce a look similar to creamed spinach or creamed kale. But it doesn’t taste like that at all!
This sauce is a unique pasta sauce.
When you consider other popular pasta sauces, here’s what you might expect.
Pesto’s dominant flavors are basil and garlic with a richness from parmesan cheese.
Related Article: Low Histamine Pesto Recipe (also Low to Medium Oxalate, Low Lectin, with Low FODMAP options)
Alfredo sauce is extremely rich and creamy.
Tomato pasta sauces are tangy and herbaceous.
This FODMAP friendly pasta sauce doesn’t look like a red tomato pasta sauce. But it’s more akin to that than it is an alfredo or pesto.
It has the herbaceous, vegetal quality of tomato sauce. And it’s lighter than pesto or alfredo.
We’ve kept ours on the thicker side. But you can add more broth or water to thin your sauce out if desired.
Notes on FODMAPs, Garlic, and Mangoes
You’ll see that we used garlic infused olive oil and mangoes in this recipe.
That may surprise you since garlic and mangoes are both high FODMAP.
Here’s what to know.
Garlic infused olive oil is ok with FODMAP Intolerance.
The fructans in garlic are not fat soluble. That means garlic infused olive oil has garlic flavor without the FODMAPs.
However, the fructans are water soluble. That means you can’t add garlic to broth if you want it to be low FODMAP.
Another note about FODMAPs.
When considering FODMAPs, you consider both the food itself and the amount you eat.
Here’s what that means for mango.
Monash University, a leader in FODMAP Intolerance education and research, shows that mango is:
- Low FODMAP – up to about 1/5 cup
- Moderate FODMAP – around 1/4 to 1/2 cup
- High FODMAP – over 1/2 cup
We’ve used 3/4 cup of mango in this recipe. But the recipe serves 8. That means each serving is less than 1/8 of a cup of mango, well within the low FODMAP range.
TIP: You can use fresh mango or frozen mango. If you use frozen, make sure the only ingredient is mango. You don’t want any added sugar.
Before we get to the recipe, here’s more on what FODMAPs are and if FODMAP Intolerance is something to talk with your provider about.
What Are FODMAPs?
FODMAPs are short-chain carbohydrates (sugars) found in some foods.
FODMAP is an acronym that stands for:
- Fermentable
- Oligosaccharides
- Disaccharides
- Monosaccharides
- And
- Polyols
Foods high in FODMAPs aren’t necessarily bad.
For example, high FODMAP foods include nutrient rich produce like:
- Apples
- Peaches
- Cherries
- Brussels Sprouts
- Cauliflower
- Garlic
- Asparagus
But some people develop FODMAP Intolerance.
FODMAP Intolerance occurs if you have trouble digesting any of those types of carbs you read about above.
Symptoms of FODMAP Intolerance can often be mistaken for irritable bowel syndrome (IBS).
Symptoms of both FODMAP Intolerance and IBS can include:
- Gas
- Bloating
- Abdominal pain
- Diarrhea
- Constipation
Even though FODMAP Intolerance and IBS don’t always present together, high FODMAP foods can trigger IBS symptoms.
Related Article: FODMAP Intolerance: What to Know if You Have Mast Cell Activation Syndrome or Histamine Intolerance
If your provider thinks you have FODMAP Intolerance, he or she may recommend a low FODMAP diet.
What Is the Low FODMAP Diet?
The low FODMAP diet is a type of elimination diet.
In phase 1 of the low FODMAP diet, your provider or dietitian will likely ask you to restrict high FODMAP foods.
After a time, you’ll slowly reintroduce FODMAPS to help identify triggers.
You may not have problems with all types of FODMAPs. Slowly reintroducing certain types of FODMAPs will help determine what you’re most sensitive to.
For most people, FODMAP Intolerance isn’t forever.
As you feel better, your provider will likely work with you to reintroduce FODMAP foods into your diet long-term, in moderation.
Remember, some high FODMAP foods offer nutrients your body needs!
Again, not everyone has FODMAP Intolerance.
So, why do we want you to know about it if you have Mast Cell Activation Syndrome or Histamine Intolerance?
FODMAPs, Mast Cell Activation Syndrome (MCAS), and Histamine Intolerance
Do you have MCAS or Histamine Intolerance and feel like you’re doing all the right things but still having reactions?
With MCAS, your mast cells can become overly responsive.
When this happens, your body can start seeing “safe” things like certain foods as threats. This can cause even more mast cell response.
That’s one reason you may start reacting to different kinds of foods if you have MCAS.
FODMAPs may be contributing to your symptoms of MCAS or Histamine Intolerance in other ways, too.
One study showed that histamine was reduced eightfold in participants that followed a low FODMAP diet.
And a high FODMAP diet can potentially cause mast cell activation by causing damage to the gut barrier.
When this happens, substances like bacteria or food particles can leak from the gut into the bloodstream causing mast cells to respond.
Further, increased bacterial fermentation occurs in your body as a result of eating high FODMAP foods.
Your mast cells respond to the increased number of resulting bacteria and fermentation by-products.
Mast cells can respond to gut inflammation resulting from FODMAP Intolerance, too.
By addressing FODMAP Intolerance, you may also help lower your mast cell responses.
But remember, even if you have MCAS or Histamine Intolerance, you don’t necessarily have FODMAP Intolerance.
We can’t say it enough — don’t remove foods from your diet unnecessarily. If you suspect food intolerances of any kind, always talk with your provider or a dietitian who can help you build a healthy diet around your specific needs.
But if FODMAPs are a problem for you, eating low FODMAP recipes like this low FODMAP pasta sauce can be helpful.
And the recipe for this sauce comes together easily, which is always a bonus!
Serve over gluten-free pastas like those from Miracle Noodles.
According to Miracle Noodle’s website, their noodles do contain citric acid in the water the noodles are packed in. It’s true that citric acid is a higher histamine ingredient but…amounts matter. You can drain and rinse the noodles to remove most if not all of it! And even our team and clients have done well with these noodles. If you are very sensitive, you may want to use steamed vegetables you tolerate instead.
More Recipes for Sauces, Salsas, and Dressings
- Low Histamine Pesto Recipe – Low to Medium Oxalate, Low Lectin, with Low FODMAP options
- Ranch-Inspired Low Histamine Salad Dressing – Low Oxalate, Low Lectin, with Low FODMAP options
- Low Histamine Salsa – Low Oxalate, with Low Lectin options
Low Histamine, Low FODMAP Pasta Sauce
Equipment
- Sharp Knife
Ingredients
- 2 Tablespoons Kasandrino’s Olive Oil
- 2 cups Carrots peeled and diced
- ¾ cups Mango peeled, pitted, and diced
- 1 cups Kale thick stems removed
- 1 cup Scallions (green tops only for low FODMAP)
- 1 ¾ cups Low FODMAP Vegetable Broth
- 4 teaspoons Garlic Infused Olive Oil
- 2 Tablespoons Fresh Basil
- 2 Tablespoons Fresh Oregano
- 2 Tablespoons Fresh Parsley
- 3 Tablespoons Fresh Chives
- 1 teaspoon Redmond Real Salt
- 2 to 4 packages Miracle Noodles optional (you can also serve this over whatever noodles you do well with or fresh steamed veggies)
Instructions
- Prepare your carrots, mango, kale and scallions according to the instructions.
- Add olive oil to a large skillet over medium high heat.
- Add the carrots and cook until just starting to turn tender (about 5 minutes).
- While carrots cook, chop up your herbs. Set aside.
- Reduce heat under your carrots to medium high. Add mango and cook for about 2 minutes, stirring often.
- Add kale and scallions and cook for another 3 minutes, until kale starts to wilt.
- Add vegetable broth, garlic infused oil, basil, oregano, parsley, chives, and sea salt. Stir together and cook about 3 minutes more. Remove from heat.
- Add the vegetables to your blender or food processor and blend until you have a smooth puree. (May take 2 minutes. You can add water 1 Tablespoon at a time if you prefer a thinner sauce.)
- Enjoy this sauce any way you'd use pasta sauce! Our photo shows our sauce served over Miracle Noodles.
Notes
Nutrition
This low FODMAP pasta sauce is a great option alongside low histamine pesto. Would you like to see more low histamine sauce recipes?
More Low Histamine, Low FODMAP Recipes
- Low Histamine, Baked Chicken with Low FODMAP Herbs – Low Oxalate, Low Lectin, Low FODMAP
- Low Histamine Rutabaga Fries Recipe – Low Oxalate, Low Lectin, Low FODMAP, Low Salicylate
- Low Histamine Spring Roll Stir Fry – Low Oxalate, Low Lectin, Low FODMAP, Low Salicylate
The website provides approximate nutrition information. Users should calculate the nutritional information with the actual ingredients and quantities they use in their recipes for the most accurate representation.
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References
Estate, C. (2023, May 2). All about onion, garlic and infused oils on the Low FODMAP Diet. . . https://www.monashfodmap.com/blog/all-about-onion-garlic-and-infused-oils-on-the-low-fodmap-diet/
HappyForks. (n.d.). Recipe analyzer. https://happyforks.com/analyzer/result
McIntosh, K., et al. (2017). FODMAPs alter symptoms and the metabolome of patients with IBS: a randomised controlled trial. Gut, 66(7), 1241–1251. https://doi.org/10.1136/gutjnl-2015-311339
Morariu, I. D., et al. (2023). Effects of a low-FODMAP diet on irritable bowel syndrome in both children and adults-A narrative review. Nutrients, 15(10), 2295. https://doi.org/10.3390/nu15102295
Singh, P., et al. (2021). High FODMAP diet causes barrier loss via lipopolysaccharide-mediated mast cell activation. JCI Insight, 6(22), e146529. https://doi.org/10.1172/jci.insight.146529
Starting the low FODMAP diet – Monash FODMAP. (n.d.). Retrieved February 5, 2025, from https://www.monashfodmap.com/ibs-central/i-have-ibs/starting-the-low-fodmap-diet/
Theoharides, T. C., et al. (2012). Mast cells and inflammation. Biochimica et Biophysica Acta, 1822(1), 21–33. https://doi.org/10.1016/j.bbadis.2010.12.014
Just making this recipe now but I noticed that you refer to scallions in the instructions but they are not included in the ingredients list, so I’m just winging it.
Hi Tatiana! Thanks for bringing this to our attention! We’ve updated the recipe!