Are Tortilla Chips OK on a Low FODMAP Diet?

January 8, 2026 •

3 min read

According to Monash University, corn flour is considered low in FODMAPs, which means you may be able to enjoy tortilla chips while following this diet. However, the safety of tortilla chips depends heavily on the specific ingredients and portion size. Are tortilla chips ok on a low FODMAP diet? The key lies in selecting the right product and eating in moderation to avoid triggers.

Quick Summary

Plain corn tortilla chips made with simple ingredients like corn, oil, and salt are generally suitable on a low FODMAP diet. Avoid flavored varieties containing high FODMAP additions like onion or garlic powder. Portion control is essential to prevent symptoms, so stick to the recommended serving sizes of plain corn chips.

Key Points

Plain Corn Chips are Key: Opt for unflavored tortilla chips made with a simple list of corn, oil, and salt to ensure they are low FODMAP.
Avoid Flavored Varieties: Seasoned chips often contain high FODMAP ingredients like onion or garlic powder, which can trigger digestive symptoms.
Control Portion Size: Even with low FODMAP ingredients, large servings can cause issues. A 50-gram serving (about 2 cups) is considered a safe portion for corn chips.
Check for Certified Gluten-Free: For individuals with celiac disease, it is essential to choose certified gluten-free chips to avoid cross-contamination risk.
Mindful Eating Out: When eating at restaurants, inquire about how the tortilla chips are prepared to ensure they aren't fried in a shared fryer with gluten-containing items.
Homemade is Safest: For complete control, make your own low FODMAP tortilla chips from scratch using certified corn tortillas.

Can You Have Tortilla Chips on a Low FODMAP Diet?

For many following the restrictive low FODMAP diet, the crunchy, savory satisfaction of a tortilla chip seems like a risky proposition. However, the good news is that plain corn tortilla chips are typically considered low FODMAP and can be enjoyed in moderation. The key lies in reading ingredient labels carefully and being mindful of portion sizes. Corn is naturally low in FODMAPs, but other ingredients commonly added to processed snacks can be high in fermentable carbohydrates that trigger symptoms like bloating and gas.

The Importance of Ingredients

When selecting tortilla chips, the ingredient list is your most important tool. A safe low FODMAP chip should have a very short ingredient list, ideally containing only corn (masa harina), vegetable oil, and salt. You must be wary of hidden high FODMAP ingredients, especially in flavored varieties.

Safe Ingredients: Corn masa flour, vegetable oils (like sunflower, canola, or corn oil), and salt.
Ingredients to Avoid: Onion powder, garlic powder, onion and garlic flakes, wheat flour, and some natural flavorings, as these are high in fructans. Some multigrain chips might include high FODMAP grains, so it's safer to stick to plain corn options.

Portion Control is Key

Even with safe ingredients, quantity matters on a low FODMAP diet. While corn flour is low in FODMAPs, consuming very large quantities can still lead to digestive issues. Monash University, the pioneer of the low FODMAP diet, has tested various corn products and established safe serving sizes. For corn chips, a typical low FODMAP serving size is approximately 50 grams, or about 2 cups. Some brands might have different recommendations, so consulting a trusted FODMAP app is always a good idea.

DIY vs. Store-Bought

For those who enjoy cooking, making your own low FODMAP tortilla chips from certified corn tortillas is a simple and rewarding process. This gives you complete control over ingredients and seasonings. Simply cut low FODMAP corn tortillas into triangles, brush with a low FODMAP oil like olive or avocado oil, sprinkle with salt, and bake until crispy. This eliminates the risk of hidden ingredients and cross-contamination.

Can Celiacs Have Corn Tortilla Chips?

For individuals with celiac disease, plain corn tortilla chips are generally a safe choice, as corn is naturally gluten-free. However, cross-contamination is a serious concern. It is crucial to choose chips that are certified gluten-free, particularly if they are processed in a facility that also handles wheat products. Restaurant-style chips can be especially risky if they are fried in a shared fryer with wheat-based items. Always ask about preparation methods when dining out.

A Comparison of Tortilla Chip Types


Chip Type	Low FODMAP Status	Gluten-Free Status	Key Considerations
Plain Corn Tortilla Chips	Generally Safe in a 50g serving.	Generally Safe (check for certification).	Must have simple ingredients (corn, oil, salt). Avoid onion/garlic powder.
Flavored Tortilla Chips	High FODMAP (usually).	Varies by brand.	Seasonings often contain high FODMAP onion or garlic powder.
Wheat Tortilla Chips	High FODMAP.	Contains Gluten.	Made with wheat flour, which is high in fructans.
Grain-Free Tortilla Chips	Varies by ingredient (e.g., cassava, almond flour).	Generally Safe.	Check ingredients carefully, especially for hidden high FODMAPs in flavored varieties.

Conclusion

So, are tortilla chips ok on a low FODMAP diet? The verdict is yes, with important caveats. Plain corn tortilla chips with a simple ingredient list can be a great, crunchy addition to your low FODMAP snack options, provided you adhere to appropriate serving sizes. Stay away from flavored chips and always scrutinize the ingredient list to avoid hidden sources of FODMAPs like onion and garlic powder. When eating out or if you have celiac disease, opt for certified gluten-free and inquire about cross-contamination risks. With a little vigilance, you can enjoy tortilla chips without compromising your digestive health. It's a great example of how you can manage dietary restrictions and still enjoy your favorite snacks by making informed choices.

Frequently Asked Questions

While it's best to rely on plain varieties with simple ingredients, some brands often noted as safe include Fritos Original, plain Tostitos, and some Late July chips, according to dietitians and app listings. Always check the ingredient list, as product formulations can change.

Yes, blue corn tortilla chips are generally low FODMAP and safe for consumption. As with yellow or white corn chips, the primary concern is the simple ingredient list. Ensure there are no added high FODMAP ingredients like garlic or onion powder.

Most flavored tortilla chips are not low FODMAP due to seasonings like onion and garlic powder. Some brands do offer certified low FODMAP seasoned chips, but it is best to stick to plain varieties unless you have confirmed a flavored version is certified low FODMAP.

To make homemade chips, cut low FODMAP corn tortillas into triangles, brush with a low FODMAP oil, sprinkle with salt, and bake at around 350°F (175°C) until crispy. This provides a safe and customizable snack.

Pair your chips with low FODMAP dips such as homemade salsa using fresh tomatoes (with a limited amount of jalapeno for spice), or lactose-free queso. A simple guacamole made with a safe serving size of avocado and low FODMAP ingredients is also an option.

The most important takeaway is to read the ingredient label carefully, opt for plain corn chips, and stick to the recommended serving size to prevent digestive discomfort.

The risk of cross-contamination from shared cooking oil is mainly a concern for those with gluten sensitivities or celiac disease, not for FODMAPs. However, if the fryer oil contains breaded items with high FODMAP ingredients, trace amounts could transfer. It is a good practice to avoid shared fryers if you are highly sensitive.