Low FODMAP Bolognese Sauce

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"It was recently recommended by my Gastroenterologist to follow the low FODMAP diet to try to eliminate what I call gut flare-ups. The goal of following a low FODMAP diet is to eliminate foods that cause IBS symptoms and then you slowly introduce high FODMAP foods, one at a time. This helps you determine what foods cause you to have flare-ups. I was lucky enough to have coverage to pay for a dietitian, but I found most recipes in the meal plan offered to me so bland, that it made it difficult for me to stay on track. So, I researched what was allowed and not, how much of this and that was acceptable, and tried my best to develop recipes that worked for me. This Bolognese Sauce is the first recipe I developed for Low FODMAP. I portion this into 4 containers and freeze it for later use. The trick to this sauce is to let it simmer slowly to thicken and completely permeate the meat. You want your meat to taste like the sauce. If you are unsure if it has simmered long enough, taste a bit of the meat; if you can still taste the beef it is not ready… A quick tip, when purchasing your can of diced tomatoes you want to make sure they are low FODMAP, make sure the only ingredient is tomatoes, nothing else!!!"

Original is 4 servings


  • Serving Size: 1 (386.6 g)
  • Calories 353.8
  • Total Fat - 19 g
  • Saturated Fat - 6.6 g
  • Cholesterol - 100.9 mg
  • Sodium - 746.6 mg
  • Total Carbohydrate - 13.5 g
  • Dietary Fiber - 3.6 g
  • Sugars - 5.6 g
  • Protein - 31.8 g
  • Calcium - 63.8 mg
  • Iron - 4.6 mg
  • Vitamin C - 15.3 mg
  • Thiamin - 0.2 mg

Step by Step Method

Step 1

Pour the oil in a large, heavy bottom pot and bring to medium heat.

Step 2

Add the fresh roma tomatoes, sliced onion stems, grated carrot, salt, pepper and herbs and cook for 5 minutes.

Step 3

Add the meat and cook until browned, while breaking chunks apart so it is nicely minced.

Step 4

Add the can diced tomatoes and water and bring to a boil, reduce heat to medium low and simmer for 1 to 1 1/2 hours, stirring occasionally, until sauce has thickened and coats the minced meat nicely.

Step 5

Serve over gluten free pasta.


No special items needed.

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