No garlic? No problem!

Low-Fodmap-Friendly Marinara Sauce

…Ok, no problem may not be true. But. I successfully created low-fodmap-friendly marinara sauce. What does that mean? Well it means you can’t start it off with that mind-blowingly delicious sauteed garlic and onions. And that’s painful. But once you accept this blow to the heart, you can actually create a pretty tasty sauce. In fact, my insatiable boyfriend actually exclaimed “I would eat this over any jarred marinara sauce any day!” High praise, ladies and gentlemen, high praise.

Disclaimer: I grew up with a wonderful chef who never measured anything and cooked only by taste. I, consequently, don’t quite measure most things..but I will try to give as much guidance as possible!


28 oz can of diced tomatoes

28 oz can of crushed or pureed tomatoes

2 tablespoons of balsamic vinegar (adjust to taste)

a pinch (or two..or three) each of salt, pepper, oregano, and dried basil

a few leaves of fresh basil (if you have it)

1 tablespoon finely chopped chives (interestingly enough, chives are low-fodmap)

2 tablespoons olive oil

2 tablespoons granulated sugar (adjust to taste)

1/2 cup of grated parmesan


1. heat a skillet, saucepan, or in my case a wok on medium heat with 2 tablespoons of extra virgin olive oil

2. add finely chopped chives and a pinch of each spice, sautéed until flavors meld and chives are brown

3. pour in can of diced tomatoes, add another pinch of spices and herbs, and stir for 5 minutes

4. add second can of tomatoes, this would be the more pureed or crushed can (adds a variety of textures to have one of each, but you can decide if you like it all chunky or all smooth)

5. lower heat slightly and add granulated sugar (this cuts the acidity of the tomatoes) and balsamic vinegar (adds depth of taste and, according to some studies, helps the body absorb nutrients and aid digestion); toss in all that Parmesan for some cheesy goodness and stir!

6. let simmer for as long as possible (15 minutes minimum, more depending on your schedule) while stirring regularly. continue tasting and add spices as needed– for more flavor, add salt..for less acidity, add sugar.

7. let cool and put in a leftover jar or tupperware for future use in pasta, lasagna, chicken, etc.!

The recipe with 2 cans of tomatoes makes a good amount of sauce, keep it in the fridge or freezer for ongoing use until it’s gone…then repeat!