If you are looking for a low fodmap alternative to pasta that it is also grain free, then one product that I recommend and personally use is konjac noodles.
It is a grain free, gluten free, vegetable based product that you can buy in supermarkets or health food stores. It is low in carbohydrates, and importantly for us IBS sufferers, it is low in fructose. I also like this product because it is very high in soluble fibre so it helps constipation which I still need to manage.
Konjac noodles are also great if you are concerned about keeping your carb consumption down (I limit mine to help manage PCOS, which you can read about in a previous post here) and are also good if you are watching your calories.
I have shared a picture of the product that I buy in Australia and you can check them out at this link here.
I use the spaghetti version in place of pasta and I also quite like the rice style product in place of rice – it is especially good as fried rice!
The product texture (and price!) isn’t for everyone, but as the alternatives can be limited I recommend that you give them a go if you can track them down…
All the best,