Bowl of low FODMAP Mediterranean tuna and tomato pasta.

What we love about this Mediterranean low FODMAP recipe

When you are a beginner on the Low FODMAP diet, finding a "fast food" alternative that doesn't trigger symptoms is essential for long-term success. Most Mediterranean pasta sauces are built on a base of sautéed garlic and onions. This recipe swaps those for garlic-infused oil and the green tops of spring onions, delivering a punchy, zesty, and mouth-watering meal that is safe for your gut.

Dietitian Approved: This recipe is from the IBS Coach: FODMAP Diet Plan app. The beginner friendly, complete fodmap plan to feel good again. We highly recommend it.

Pantry Staple Hero: Using canned tuna in oil makes this an incredibly cost-effective and convenient dinner. It’s the perfect "I have nothing in the fridge" meal that still feels gourmet.

Why it’s an IBS Friendly Recipe

Garlic-Infused Oil: By using oil infused with garlic, you capture the flavour without the fructans. This is a primary tool for making low FODMAP cooking taste "normal."

Tomato Portions: While some people with IBS are sensitive to tomatoes, cherry tomatoes are low FODMAP in a serving of 75g (roughly 5–6 tomatoes). By sharing 12 tomatoes across 4 people, you are well within the safe "green" limit.

Spring Onion (Green Only): We discard the white bulbs (high in fructans) and use the green stalks to provide a mild, fresh onion flavour that is gentle on the digestive tract.

Black Olives: Naturally low in FODMAPs, black olives provide a salty, umami depth that replaces the need for high-FODMAP stocks or seasonings.

Mediterranean Tuna Pasta Low FODMAP Ingredients

Serves: 4

Total Time: 20 minutes

Difficulty: Easy

300g Gluten Free Spaghetti
2 cans Tuna (Canned in Oil)
1 Red Chilli (optional)
2 tsp Lemon Juice
8 Spring Onions (Green parts only)
12 Cherry Tomatoes
20 Black Pitted Olives
2 tbsp Garlic-infused Olive Oil
4 tbsp Fresh Parsley
Salt and Pepper to taste

Step By Step Instructions

1.Cook the gluten free spaghetti in a large pot of salted boiling water following the packet instructions.

2. Discard the white bulbs of the spring onions and finely chop the green stalks.

3. Deseed the red chilli (if using) and finely slice. Finely chop the parsley.

4. Quarter the cherry tomatoes and tear the black olives in half.

5. Add the garlic-infused olive oil to a pan over medium heat. Add the spring onions, chilli, tomatoes, and olives. Sauté for just 1 minute until the tomatoes start to soften.

6. Add the tuna, including the oil from the can for extra flavour and healthy fats. Season with salt, pepper, and the lemon juice. Heat through gently while the pasta finishes cooking.

7. Drain the spaghetti and toss it directly through the tuna sauce.

8. Add the fresh parsley, toss again to coat, and add an extra squeeze of lemon juice or a pinch of salt if needed.

For more recipes like this, get the IBS Coach: FODMAP Diet Plan app.

Frequently asked Low FODMAP Questions

You can, but the oil from the "tuna in oil" variety adds a silky texture to the gluten free pasta which can otherwise be a bit dry. If using brine, you may need to add an extra tablespoon of olive oil to the final toss.
Red chilli is low FODMAP, but capsaicin (the heat) can be a non-FODMAP trigger for some people with sensitive guts. If you are prone to heartburn or abdominal pain from spicy food, feel free to omit the chilli.