Are Mission gluten free tortillas low fodmap? An ingredient deep dive

November 27, 2025 •

4 min read

Did you know that being gluten-free does not mean a product is automatically low FODMAP? The low FODMAP status of Mission gluten free tortillas, and other products, depends heavily on the specific ingredients used, and careful label reading is essential.

Quick Summary

Many Mission gluten-free tortillas contain high FODMAP ingredients like inulin and garlic powder, making them unsuitable. Plain Mission corn tortillas are the safer low FODMAP choice, but always check labels for hidden triggers.

Key Points

Not all GF is Low FODMAP: Some Mission 'gluten-free' varieties contain high FODMAP ingredients like inulin, onion, and garlic.
Plain Corn is Best: Mission's traditional corn tortillas are a safer low FODMAP choice, especially in recommended serving sizes.
Inulin is the Culprit: The Mission Gluten Free Soft Taco tortillas are not low FODMAP because they contain inulin, a high FODMAP fiber.
Always Read Labels: It's essential to scrutinize ingredient lists for hidden FODMAPs like inulin, garlic powder, and onion powder.
Portion Size Matters: Even with low FODMAP options, proper portion control is important for managing symptoms.
Alternatives Exist: Consider other low FODMAP brands like Siete or La Tortilla Factory, or make your own plain corn tortillas.
Look for Simple Ingredients: The safest tortillas have a minimal ingredient list, typically just corn masa flour, water, and salt.

The assumption that all gluten-free products are suitable for a low FODMAP diet is a common pitfall for individuals managing digestive symptoms like those associated with IBS. While Mission Foods offers several products without gluten, this doesn't guarantee they are free from fermentable carbohydrates (FODMAPs).

The crucial ingredient: Why 'gluten-free' is not enough

The terms 'gluten-free' and 'low FODMAP' are not interchangeable. Gluten is a protein found in wheat, barley, and rye, while FODMAPs are a group of short-chain carbohydrates. An item can be free of gluten but still contain high FODMAP ingredients. For instance, rice flour is a low FODMAP substitute for wheat, but if a manufacturer adds a high FODMAP fiber like inulin, the product is no longer suitable for a low FODMAP diet. This is precisely the case with some of Mission's gluten-free offerings.

Analyzing specific Mission gluten free tortillas

Based on ingredient lists, several Mission gluten-free products are not low FODMAP-friendly. The key is to scrutinize the ingredient panel for known high FODMAP additives.

Mission's Gluten Free Soft Taco Tortillas

The ingredient list for Mission's original Gluten Free Soft Taco Tortillas contains several potential high FODMAP ingredients. Most notably, inulin is listed. Inulin is a type of fructan, a high FODMAP carbohydrate that can cause digestive upset in sensitive individuals. According to the Spoonful app, this product is indeed not low FODMAP.

Mission's Gluten Free Spinach Herb Tortilla Wraps

Even more problematic for the low FODMAP community are the Gluten Free Spinach Herb Tortilla Wraps. A review of the ingredients reveals not only inulin, but also onion powder and garlic powder, both of which are high FODMAP. This product is definitely not a suitable option for those on a low FODMAP diet.

The low FODMAP Mission alternative: Corn tortillas

For those who need a low FODMAP option, Mission's traditional corn tortillas are the best choice. Resources like Monash University recognize that corn tortillas made from maize flour are generally suitable for the diet.

What makes Mission corn tortillas low FODMAP?

Ingredient Purity: The plain corn tortillas rely on corn flour, water, and gums, avoiding the high FODMAP ingredients found in the gluten-free flour versions.
Certified Products: Some Australian distributors explicitly market specific Mission corn tortillas as low FODMAP, indicating brand-level awareness.
No Hidden High-FODMAPs: As long as the corn tortillas are plain and not seasoned with onion or garlic, they typically contain only low FODMAP components.
Portion Control: While corn flour is low FODMAP, it is still advisable to monitor portion sizes, as some items can become high FODMAP in very large quantities.

A comparison of Mission tortillas for low FODMAP


Product	High FODMAP Ingredients	Low FODMAP Status
Mission Gluten Free Soft Taco Tortillas	Inulin	Not Low FODMAP
Mission Gluten Free Spinach Herb Tortilla Wraps	Inulin, Onion Powder, Garlic Powder	Not Low FODMAP
Mission Corn Tortillas	None (in plain variety)	Low FODMAP (check serving size)

How to choose low FODMAP tortillas from any brand

When purchasing tortillas, especially those labeled 'gluten-free', it is essential to read the ingredient list carefully. Use this checklist to make an informed choice:

Look for low FODMAP flours: The primary flours should be corn (maize), rice, or other low FODMAP grains like sorghum or millet.
Scrutinize for additives: Be vigilant for high FODMAP additions. Common culprits include: inulin, chicory root, onion powder, garlic powder, apple juice, pear juice, and wheat flour binders.
Opt for plain versions: Plain, unflavored tortillas are a much safer bet than seasoned or specialty versions, which often contain onion and garlic powders.
Check for certification: Some products are certified low FODMAP by Monash University or FODMAP Friendly. This provides assurance the item has been tested and deemed safe.

What if you can't find suitable tortillas?

If you're struggling to find store-bought options that fit your needs, consider alternatives:

Homemade corn tortillas: With a simple recipe using corn masa flour and water, you can make your own with full control over ingredients.
Siete brand tortillas: Siete is a brand that focuses on grain-free and gluten-free products, offering many low FODMAP options.
La Tortilla Factory: This brand also offers specifically labeled low FODMAP tortillas.
Lettuce wraps: For a fresh, grain-free option, use large lettuce leaves as a natural wrapper.

Conclusion

In conclusion, while Mission's gluten-free tortillas are great for those avoiding gluten, they are not a reliable low FODMAP option due to the inclusion of high FODMAP ingredients like inulin. The key takeaway for anyone on a low FODMAP diet is to always check the ingredient list, not just rely on a 'gluten-free' label. Mission's plain corn tortillas, however, are a suitable alternative. By being a vigilant label reader, you can continue to enjoy Mexican-inspired meals without triggering digestive discomfort. For a comprehensive guide to FODMAPs, you can also consult resources like the Monash University app.

Frequently Asked Questions

The ingredient in many Mission gluten-free tortillas that makes them high FODMAP is inulin, a fructan fiber that can cause digestive issues. Flavored varieties also contain high FODMAP seasonings like onion and garlic powder.

Most plain corn tortillas made from maize flour are low FODMAP in specific serving sizes. However, you should still check the ingredients list to ensure no high FODMAP additives like wheat flour, onion, or garlic have been added.

Yes, you can have Mission's plain corn tortillas, as they are generally low FODMAP in a single-tortilla serving size. Avoid the gluten-free flour-based options, as they contain high FODMAP ingredients.

Inulin is a high FODMAP ingredient because it is a fructan, a type of fermentable carbohydrate. It is poorly absorbed in the small intestine and can cause gas, bloating, and pain in sensitive individuals.

To find truly low FODMAP tortillas, read the ingredient list to ensure it does not contain inulin, onion powder, or garlic powder. Look for plain corn tortillas or brands certified by Monash University or FODMAP Friendly.

While many Mission gluten-free tortillas contain pea protein, some apps identify pea protein as a potential high FODMAP ingredient. The low FODMAP status of pea protein can depend on the processing and portion size, but it's another reason to be cautious with these products.

Mission's Sweet Potato Tortilla Wraps contain sweet potato flour and cassava flour. Sweet potato is a high FODMAP ingredient in larger servings, so the FODMAP status of these wraps is questionable and they are best avoided during the elimination phase.