Are Ritz Crackers Low in FODMAP? Debunking the Myth for Gut Health

October 4, 2025 •

3 min read

Recent research suggests that Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPs) can trigger significant digestive discomfort in sensitive individuals. Therefore, the popular question, "Are Ritz crackers low in FODMAP?" is crucial for those following a low-FODMAP diet to manage symptoms of conditions like Irritable Bowel Syndrome (IBS).

Quick Summary

The FODMAP content of Ritz crackers is high due to wheat flour, a source of fructans. This article explains how FODMAPs affect digestion, identifies the specific high-FODMAP ingredients in Ritz, and provides a list of suitable low-FODMAP alternatives.

Key Points

Ritz crackers are high in FODMAPs: The primary reason is the high fructan content from enriched wheat flour, a key ingredient.
Check for hidden high-FODMAP ingredients: Some flavored versions of Ritz may contain onion or garlic powder, and other varieties contain high-fructose corn syrup.
Low FODMAP alternatives exist: Excellent substitutes include plain rice crackers, corn thins, oatcakes, and certified gluten-free crackers from brands like Mary's Gone Crackers and Schär.
Individual tolerance varies: A small portion of wheat-based crackers might be tolerable for some, but many sensitive individuals will react strongly to fructans.
Look for certification: The Monash University Low FODMAP Certified™ logo ensures a product has been tested and is safe for consumption on the diet.
Read ingredient labels carefully: Always check for high-FODMAP ingredients when choosing a cracker, especially if it is not a certified product.
Cooking methods can affect FODMAP content: Certain fermentation methods, like with sourdough, can reduce the fructan content of a wheat product.

Understanding the FODMAPs in Wheat

FODMAPs are types of carbohydrates poorly absorbed in the small intestine, which are then fermented by bacteria in the large intestine. This process can cause symptoms such as gas, bloating, abdominal pain, and diarrhea. For those with Irritable Bowel Syndrome (IBS), a low FODMAP diet is often used to manage these symptoms.

The Role of Wheat in FODMAP Content

Wheat is a primary source of fructans, a type of oligosaccharide that is a major component of FODMAPs. Since enriched wheat flour is the main ingredient in Ritz crackers, it is the primary reason these crackers are considered high in FODMAPs. While a low FODMAP diet does not equate to a gluten-free diet, the fructans in wheat are the problem, not necessarily the gluten protein.

What Makes Ritz Crackers High in FODMAPs?

The high FODMAP content of Ritz crackers stems directly from its ingredient list.

Wheat Flour: The Main Culprit

As mentioned, the primary ingredient is enriched wheat flour. The fructans within this wheat are the main source of FODMAPs. For many people with IBS, limiting the intake of wheat-based products during the elimination phase of the diet is necessary for symptom management.

Other Potential High-FODMAP Ingredients

Some versions of Ritz crackers also contain high-fructose corn syrup, another high-FODMAP ingredient, which can exacerbate digestive issues for those sensitive to excess fructose. Flavored versions may contain onion or garlic powder, which are also high in fructans and should be avoided on a low-FODMAP diet.

Portion Size and Individual Tolerance

While Ritz crackers are not considered low FODMAP, individual tolerance can vary. Some people may be able to tolerate a small serving without experiencing symptoms, while others are highly sensitive and should avoid them entirely. It is always best to consult with a dietitian or healthcare professional to determine your personal tolerance levels.

Low FODMAP Alternatives to Ritz Crackers

For those needing to replace Ritz crackers with a FODMAP-friendly option, a wide variety of alternatives are available. Always be sure to check the ingredients list for hidden high-FODMAP items like onion or garlic powder, or high-fructose corn syrup.

Comparative Table: Ritz Crackers vs. Low-FODMAP Alternatives


Feature	Ritz Crackers (Original)	Rice Crackers (Plain)	Mary's Gone Crackers (Original)	Simple Mills Almond Flour Crackers (Fine Ground Sea Salt)
Main Ingredient	Enriched Wheat Flour	Rice Flour	Brown Rice, Quinoa, Flax, Sesame Seeds	Almond Flour, Tapioca Flour, Flax Seeds
FODMAP Status	High FODMAP (Fructans)	Low FODMAP (Monash tested)	Low FODMAP (Monash tested)	Low FODMAP (by ingredient)
Gluten-Free	No	Yes	Yes	Yes
Monash Certified	No	Some brands are Monash tested	Yes	No (but low-FODMAP by ingredient)
Hidden FODMAPs	Yes (High Fructose Corn Syrup in some versions)	Typically none in plain varieties; check labels for seasonings	Typically none; check labels for other flavors	None

How to Find a Certified Low-FODMAP Cracker

Navigating labels can be tricky, but knowing what to look for makes it easier to find safe alternatives.

Here’s a checklist for identifying low-FODMAP crackers:

Look for certification: The Monash University Low FODMAP Certified™ symbol is the gold standard. A product with this seal has been independently tested and deemed suitable for a low FODMAP diet.
Check the ingredients: If a product isn't certified, review the ingredient list carefully. Avoid crackers listing wheat, rye, or barley flour, garlic, onion, and high-fructose corn syrup.
Stick to simple formulas: Plain rice crackers, corn thins, and nut-based crackers (like almond or pecan) are often safe choices.

Conclusion

While the classic buttery taste of Ritz crackers is a favorite for many, their wheat and potential high-fructose corn syrup content makes them unsuitable for a low-FODMAP diet. However, this does not mean you have to give up crackers entirely. A multitude of delicious and safe low-FODMAP alternatives, from rice-based options to nut and seed crackers, can satisfy your snack cravings without triggering digestive issues. By understanding the ingredients and seeking certified low-FODMAP products, you can make informed choices that support your digestive health and wellness.

For more information on FODMAPs and certified products, visit the Monash University FODMAP website: https://www.monashfodmap.com/ibs-central/i-have-ibs/certified-products/.

Frequently Asked Questions

Ritz crackers are not low in FODMAP primarily because their main ingredient is enriched wheat flour, which contains fructans. Fructans are a type of oligosaccharide and a FODMAP that can cause digestive issues in sensitive individuals.

Good low-FODMAP cracker alternatives include plain rice crackers, corn thins, and crackers made with low-FODMAP ingredients like rice flour, corn flour, or almond flour. Look for options from brands like Mary's Gone Crackers or Schär with the Monash Certified logo.

Individual tolerance to FODMAPs varies. While a very small portion might be tolerated by some, it is not recommended during the elimination phase of the diet. It's best to stick to known low-FODMAP alternatives until you have tested your individual tolerance to fructans during the reintroduction phase.

Most conventional wheat crackers contain high levels of fructans. However, special processes like long-fermentation sourdough can reduce the FODMAP content in some wheat products. Always check the specific product's FODMAP status, or opt for gluten-free and non-wheat options.

The most reliable method is to look for the Monash University Low FODMAP Certified™ symbol on the packaging. Alternatively, you can read the ingredient list to ensure it doesn't contain high-FODMAP ingredients like wheat, onion, garlic, or high-fructose corn syrup.

Yes, making your own crackers is an excellent way to ensure they are low in FODMAPs. Use low-FODMAP flours such as rice, corn, or almond flour and avoid high-FODMAP seasonings. There are many recipes available online for homemade low-FODMAP crackers.

Besides wheat, some varieties of Ritz contain high-fructose corn syrup, a high-FODMAP ingredient. Additionally, flavored versions may contain high-FODMAP spices like onion or garlic powder. Always examine the full ingredient list.