Fresh tomatoes contain fructose in very small amounts. They are FODMAPS-friendly. However, when tomatoes are processed into tomato paste, the fructose is concentrated a great deal. According to one of my favorite references, Cook's Thesaurus, just 1tablespoon of tomato paste is equivalent to 1 medium tomato! So tomato paste is NOT allowed during the elimination phase of a FODMAPS-elimination diet. Depending where you are in the world, tomato paste may be called tomato puree or tomato concentrate, so check food labels for all these terms.
Check the nutrition facts on the label to see how the product compares to fresh tomatoes (2 grams sugar per 1/2 cup) versus tomato paste (16 grams sugar per 1/2 cup). This tip assumes the product has no sugar added as an ingredient, and that the sugar listed on the nutrition facts panel is all coming from the natural sugars in the tomato.
After reading the label, if you're still not sure whether the tomato product you have is OK to eat during the elimination phase, you may have to open the can and look inside. Whole canned tomatoes or diced canned tomatoes with watery-looking juice in the can are OK to eat during the elimination phase of the diet. If the juice in the can is thicker than water, transfer the contents to a a freezer-safe container, stash in the freezer, and wait until the fructose challenge phase to eat this tomato product.
Hi,
I wonder why tomatoes are included, are they not fruits?
Posted by: Steve | July 26, 2010 at 04:39 AM
Yes, they are fruits, but fresh tomatoes and a few other fruits are OK on a FODMAPS elimination diet because the total amount of fructose is low, and the balance of fructose to glucose is favorable for absorption.
Posted by: Patsy Catsos | July 26, 2010 at 08:03 AM
Thanks Patsy
Steve
Posted by: Steve | July 28, 2010 at 04:46 AM
Any advice on V8 or vegetable juice?
Posted by: John De Pablos | January 04, 2011 at 10:17 AM
Overall, only small servings of juices made from allowed fruits and vegetables would be recommended during the elimination phase. Dried fruits, pastes, and concentrates, even from allowed fruits, such as the tomato concentrate in V8, would not be allowed.
Posted by: Patsy Catsos | January 04, 2011 at 02:15 PM
I love the "put it in the freezer" comment at the end of your post!
Posted by: Tina | August 05, 2011 at 10:32 PM
Waste not, want not!
Posted by: Patsy Catsos | August 05, 2011 at 10:54 PM
What about cooked fresh tomatoes? I have made my own spaghetti sauce without added sugar, onions, or garlic. It's literally just tomatoes & herbs. Is this ok?
Posted by: angie | August 14, 2011 at 12:54 PM
I guess it would depend how much you cook the tomatoes down, and how concentrated the sauce gets. If cooked for an hour or so, but not all day, this might work pretty well.
Posted by: Patsy Catsos | August 14, 2011 at 06:46 PM