A Nutrition Diet Guide: What Tortillas Are Low in FODMAP?

October 4, 2025 •

4 min read

For those with irritable bowel syndrome (IBS), a low FODMAP diet is a research-backed way to manage symptoms by avoiding certain carbohydrates. This makes understanding what tortillas are low in FODMAP? essential for enjoying favorites like tacos and wraps without digestive distress.

Quick Summary

Corn tortillas and specific gluten-free blends are typically safe on a low FODMAP diet, provided they lack high-FODMAP additives like garlic or onion. Standard wheat-based tortillas are not suitable due to their fructan content.

Key Points

Choose Corn Tortillas: Corn tortillas made from masa harina or 100% corn flour are a safe, naturally gluten-free choice for a low FODMAP diet.
Read the Label: Always check ingredients for high FODMAP additives like wheat flour, onion, and garlic powder, which are often found in processed varieties.
Control Your Portions: Monitor your intake, especially if a tortilla contains added gums or fibers, as excessive amounts can still trigger symptoms.
Consider Rice and Alternative Flours: Gluten-free tortillas made from rice, quinoa, or sorghum flours are also viable options for your diet.
Avoid Wheat-Based Tortillas: Standard flour tortillas, containing wheat, are high in fructans and should be avoided during the elimination phase of the low FODMAP diet.
Make Your Own: For complete control and peace of mind, making homemade tortillas from low FODMAP flours like corn or rice is the best option.

Understanding FODMAPs and Tortillas

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that can trigger digestive symptoms in sensitive individuals, particularly those with IBS. The standard flour tortilla, made from wheat, contains high levels of the FODMAP fructans, making it a high-FODMAP food. However, this does not mean tortillas are off the menu. The key is to find tortillas made from low-FODMAP flours and free from high-FODMAP additives.

Low FODMAP Tortilla Options

Corn Tortillas

Corn tortillas are a great choice for a low FODMAP diet, but it's important to understand the nuances. Corn, when processed into masa harina (corn masa flour) for tortillas, differs from sweetcorn and is generally low in FODMAPs.

Serving Sizes: Portion control matters, especially if a tortilla includes added gums or fibers. For corn tortillas with these additions, a low FODMAP serving is up to two tortillas. Without these extra ingredients, you can typically enjoy up to three tortillas.
Authenticity: Authentic corn tortillas, made from whole white corn or masa harina, are generally the safest bet. Check labels to ensure they are made from 100% corn without added wheat flour or high-FODMAP fillers.

Rice-Based Tortillas

Gluten-free products, including tortillas, are often made with rice flour, a low-FODMAP grain. These are a suitable alternative, but careful label reading is still necessary.

Ingredients to Check: Some gluten-free blends might contain high-FODMAP ingredients. Always look for rice flour, corn flour, or other safe alternatives like tapioca starch.

Alternative Grain Tortillas

For those looking for different flavors or textures, other grain-based tortillas can be low FODMAP, as long as they use safe flours.

Quinoa Flour: Made from ground quinoa seeds, this flour is low FODMAP up to a 2/3 cup serving. Tortillas made with quinoa flour are a safe option.
Sorghum Flour: This gluten-free flour is also low FODMAP and safe to include in your diet.

What to Look For and What to Avoid

When shopping for low FODMAP tortillas, reading the ingredient list is crucial. High-FODMAP ingredients can be added to seemingly safe products, turning a gut-friendly choice into a source of digestive upset. Avoid products with:

Wheat Flour: The primary ingredient in most traditional flour tortillas, wheat flour is high in fructans.
Onion and Garlic Powder: These are often added for flavor and are significant sources of fructans.
Inulin and Chicory Root: Common fiber additives that are high in FODMAPs.
High Fructose Corn Syrup: Can be a hidden source of high FODMAPs, though regular corn syrup is low FODMAP.
Hidden Fillers: Look for simple ingredient lists to minimize the risk of hidden high-FODMAP sources.

Making Your Own Low FODMAP Tortillas

For ultimate control over ingredients, making tortillas from scratch is a great option. A simple recipe involves low FODMAP flour (like corn, rice, or a gluten-free blend), water, salt, and olive oil. This method ensures your tortillas are free from any unwanted additives. The process is straightforward, requiring a rolling pin and a hot, non-stick pan to cook them quickly.

Safe and Delicious Filling Ideas

Once you have your low FODMAP tortillas, you can fill them with a variety of delicious, gut-friendly ingredients:

Proteins: Grilled chicken, ground turkey, or shrimp seasoned with low FODMAP spices.
Vegetables: Shredded lettuce, chopped tomatoes, or sautéed red bell peppers and zucchini.
Cheese: Aged cheeses like sharp cheddar are naturally low in lactose.
Spreads: Lactose-free sour cream or a small portion of avocado.
Flavor: Use the green parts of scallions or chives for an onion-like flavor, and a squeeze of lime for zest.

Low FODMAP Tortilla Comparison Table


Tortilla Type	Main Flour	FODMAP Status	Key Ingredients	Considerations
Corn Tortilla	Corn Masa Flour	Low FODMAP (portion-controlled)	Corn flour, water, salt. Maybe vegetable gums.	Check for added wheat flour or high-FODMAP spices. Portion size varies based on additives.
Wheat Tortilla	Wheat Flour	High FODMAP	Wheat flour, water, shortening/oil, salt.	Contains high levels of fructans. Not recommended during elimination phase.
Rice Tortilla	Rice Flour	Low FODMAP (check ingredients)	Rice flour, tapioca starch, water, oil, xanthan gum.	Look for low-FODMAP-certified brands. Ensure no high-FODMAP flour blends or additives.
Siete Grain-Free Tortilla	Cassava Flour (some recipes), other low-FODMAP flours	Low FODMAP	Varies by product, often cassava, coconut, or almond flour.	Some Siete products are low-FODMAP friendly. Cassava flour is high FODMAP, but products can still be low FODMAP based on serving size.

Conclusion

Navigating a low FODMAP diet doesn't have to mean sacrificing your favorite Mexican-inspired dishes. By understanding which flours are safe and which additives to avoid, you can confidently choose what tortillas are low in FODMAP? The most reliable option is often a 100% corn tortilla, especially those made from masa harina. Alternatively, certified gluten-free rice tortillas are an excellent choice. Always check labels, adhere to portion sizes, and consider making your own for the best results in managing your digestive health.

Authoritative Outbound Link

For more detailed information on ingredients and serving sizes, refer to the Monash University Low FODMAP Diet App.

Frequently Asked Questions

Not all corn tortillas are guaranteed to be low FODMAP. While the corn masa itself is safe, you must check the ingredient list for high-FODMAP additives such as wheat flour, onion, and garlic powder. Portions should also be controlled, especially if gums or fibers are added.

Yes, wheat flour is a high-FODMAP ingredient, specifically high in fructans. Therefore, tortillas made from wheat flour, including most standard flour tortillas, are not suitable for a low FODMAP diet during the elimination phase.

No, gluten-free does not automatically mean low FODMAP. Many gluten-free tortillas use safe flours like rice, but they can still contain high-FODMAP ingredients like chickpea flour, coconut flour, or high-FODMAP gums.

Masa harina is a type of corn flour used to make authentic corn tortillas. It is considered low FODMAP in normal serving sizes and is a safe ingredient to look for in corn tortillas.

Original or plain corn chips are typically low FODMAP in average serving sizes (around 50 grams). However, avoid flavored chips that might have high FODMAP onion or garlic powder.

Low FODMAP fillings can include grilled chicken or beef, shredded lettuce, chopped tomatoes, shredded aged cheese, lactose-free sour cream, the green parts of scallions, and a controlled portion of avocado.

You should be cautious with tortillas from restaurants. Most restaurant tortillas are made with wheat flour, and other ingredients like onion and garlic are commonly used. Your best bet is to inquire about ingredients or make low-FODMAP meals at home.