Are Tortillas FODMAP Safe? Your Guide to Gut-Friendly Wraps

December 12, 2025 •

2 min read

Did you know that traditional wheat tortillas are high in fructans, a type of FODMAP that can trigger digestive symptoms? For those with sensitive stomachs, the question "Are tortillas FODMAP safe?" depends entirely on the ingredients and serving size.

Quick Summary

The FODMAP safety of tortillas depends entirely on their ingredients and portion size. Corn tortillas are often low-FODMAP, while wheat-based varieties contain high fructans.

Key Points

Corn Tortillas Are Your Best Bet: Authentic corn tortillas made from masa harina are generally low-FODMAP in moderate portions (2-3 tortillas), provided they don't contain high-FODMAP additives.
Wheat Tortillas are High-FODMAP: Regular flour tortillas are high in fructans and should be avoided or strictly portion-controlled during the elimination phase.
Check for Hidden FODMAPs: Always read labels for ingredients like onion powder, garlic powder, and inulin, which are high-FODMAP and can be found in commercial products.
Consider Alternative Flours: Gluten-free tortillas made from rice flour, cassava, or tapioca starch are often safe choices, but check labels for certification or tricky additives.
Portion Control is Crucial: For even low-FODMAP options like corn tortillas, managing your serving size is important to stay within a safe FODMAP load.
Homemade Offers Control: Making your own tortillas with certified low-FODMAP flours is the safest way to ensure no unwanted ingredients are present.

Understanding FODMAPs and Tortillas

FODMAPs are short-chain carbohydrates that can cause digestive symptoms like bloating and pain in sensitive individuals, such as those with IBS. Fructans, a type of FODMAP found in wheat, are a primary concern with traditional flour tortillas.

The Problem with Wheat Tortillas

Traditional wheat tortillas, made with wheat flour, contain significant fructans. While a strict low-FODMAP diet usually avoids wheat, Monash University testing indicates a small 35g wheat tortilla serving can be low FODMAP, but larger amounts are high in fructans. Portion control is crucial if consuming wheat tortillas.

The Safer Alternative: Corn Tortillas

Corn tortillas are generally low-FODMAP, particularly when made from nixtamalized corn (masa harina). According to Monash University, the serving size is key. A low-FODMAP serving of corn tortillas without added gums or fiber is about 3 tortillas (57g), while those with additives are limited to 2 tortillas (47g). It's essential to check labels for high-FODMAP additions like onion or garlic powder.

Embracing Gluten-Free and Alternative Tortillas

Gluten-free tortillas using flours like rice, cassava, or tapioca starch offer alternative low-FODMAP options. Almond flour can also be used in controlled portions. While certified low-FODMAP brands exist, always read labels for hidden high-FODMAP ingredients. Making tortillas at home provides complete control over ingredients.

Low-FODMAP Tortilla Fillings and Toppings

Complement your low-FODMAP tortillas with suitable fillings to avoid digestive issues.

Examples of low-FODMAP fillings include:

Grilled meats or firm tofu
Lactose-free dairy products
Salsa from canned tomatoes
Limited amounts of avocado (1/8 medium)
Lettuce, green bell peppers, and cilantro
Garlic-infused olive oil

Comparison of Tortilla Types for FODMAP Safety


Tortilla Type	Base Ingredient	FODMAP Status	Notes
Wheat (Flour)	Wheat flour	High FODMAP in typical serving sizes.	Small, single-wrap servings (35g) may be tolerated based on Monash testing. Contains fructans.
Corn (Masa Harina)	Corn masa flour	Low FODMAP in controlled serving sizes.	Serving size is critical: 2-3 authentic corn tortillas. Watch for high-FODMAP additives.
Gluten-Free Blends	Rice, tapioca, potato starch	Generally low FODMAP.	Read labels carefully to ensure no hidden FODMAPs are included.
Cassava Flour	Cassava flour	Generally low FODMAP.	A popular grain-free alternative, check ingredients for other added items.
Lettuce Wraps	Large lettuce leaves	Safe alternative, no FODMAP content.	An excellent, low-carb, and refreshing option for wraps.

Label Reading and Certifications

When buying tortillas, check ingredient lists carefully. Look for certifications from Monash University or FODMAP Friendly. If not certified, avoid common high-FODMAP ingredients like wheat flour, onion/garlic powder, inulin, and high-fructose corn syrup.

Conclusion: Making the Right Tortilla Choice

FODMAP safety in tortillas depends on the type and portion size. Traditional wheat tortillas are high in fructans, though a small serving might be tolerated. Authentic corn tortillas (2-3 per serving) are generally a safe, low-FODMAP choice. Certified low-FODMAP products or homemade tortillas with alternative flours like rice or cassava are the safest options. Always check labels for hidden ingredients to enjoy your meals without digestive issues. For more details, refer to the Monash University FODMAP Diet App.

Monash University FODMAP Diet App

Frequently Asked Questions

Not necessarily. While pure corn masa is low-FODMAP, it's crucial to check labels for additives like wheat flour, onion, or garlic powder, which are high-FODMAP ingredients often included in commercial versions.

According to Monash University, a low-FODMAP serving is 2 tortillas (47g) if they contain added gums or fiber, or up to 3 tortillas (57g) if they do not.

Traditional wheat-based flour tortillas are generally high in fructans. However, Monash University testing shows that a very small serving of one 35g wheat wrap is low FODMAP. For safety, many people on a strict low-FODMAP diet avoid them entirely.

Excellent low-FODMAP flour alternatives include cassava flour, rice flour, and gluten-free blends featuring tapioca or potato starch. Always ensure the entire blend is low-FODMAP.

Look for products with certifications from Monash University or FODMAP Friendly, or specifically seek out brands known for low-FODMAP options, such as Siete or La Tortilla Factory, while still reading the ingredient list.

Yes, many simple recipes are available online using ingredients like cassava flour, rice flour, water, and oil. Making them at home gives you full control over every ingredient.

For those avoiding tortillas altogether, great low-FODMAP wrap alternatives include large lettuce leaves (like butter lettuce), collard green wraps, or rice paper wrappers.