Are White Tortillas Low in FODMAP?

January 9, 2026 •

4 min read

According to Monash University, a single 35g white wheat flour tortilla can be low in FODMAPs, but the type of flour and portion size are crucial for those managing irritable bowel syndrome (IBS). This guide will help you distinguish between white corn and white flour tortillas to make gut-friendly dietary choices.

Quick Summary

The FODMAP status of white tortillas depends on their main ingredient: white corn tortillas are generally low FODMAP, while traditional white wheat tortillas are high FODMAP, though a small serving may be tolerated.

Key Points

Corn vs. Wheat: The main determinant of a white tortilla's FODMAP status is whether it's made from white corn or wheat flour, with corn being the safer low FODMAP choice.
White Corn Tortillas: These are a reliable low FODMAP option, with a typical safe serving size of 2-3 tortillas, provided they don't contain high FODMAP additives.
White Wheat Tortillas: Traditional wheat flour tortillas contain fructans and are only low FODMAP in a very limited serving size of one 35g tortilla.
Read the Label: Always check the ingredients list for hidden high FODMAPs like onion powder, garlic powder, or inulin, which can be found in some brands.
Alternative Options: If you want more flexibility, consider tortillas made from low FODMAP flours like cassava or rice flour, or use lettuce wraps as an alternative.

The Critical Difference: White Corn vs. White Wheat

When you see 'white tortillas' in a store, the critical question is what kind of flour they are made from. This distinction determines their FODMAP content. White corn tortillas, made from corn masa flour, are generally a safe, low FODMAP option. In contrast, traditional white flour tortillas are made from wheat flour, which contains fructans—a type of FODMAP that can trigger digestive symptoms in sensitive individuals.

White Corn Tortillas: A Reliable Low FODMAP Option

White corn tortillas, made from masa harina, are a fantastic low FODMAP alternative to wheat-based wraps. The nixtamalization process used to make corn masa flour reduces the FODMAP content compared to sweet corn. However, careful label reading is still essential. Always check for added high FODMAP ingredients, such as onion or garlic powder, and be mindful of serving sizes.

A typical low FODMAP serving size for authentic corn tortillas (without added gums or fiber) is three tortillas.
Corn tortillas with added gums or fiber have a slightly smaller low FODMAP serving size of two tortillas.
Many store-bought brands, like Mission, Siete, and Food for Life, offer corn tortillas that are low FODMAP certified.

White Wheat Tortillas: Portion Control is Everything

For those who prefer the texture of wheat flour tortillas, they do not need to be completely avoided during a low FODMAP diet, but portion control is vital, especially during the elimination phase. Monash University has tested white wheat flour tortillas and found a specific low FODMAP serving size.

Low FODMAP Serving: One white wheat tortilla (35g) is considered a low FODMAP serving.
High FODMAP Warning: Eating more than one wheat tortilla at a time can introduce a high amount of fructans, potentially triggering IBS symptoms.
Individual Tolerance: Some individuals may tolerate small amounts of fructans, but this should be determined during the reintroduction phase of the diet under the guidance of a dietitian.

Low FODMAP Tortilla Alternatives

If you prefer not to risk wheat or want other options, several great low FODMAP alternatives exist:

Cassava Flour Tortillas: Made from cassava root, these are grain-free and a popular low FODMAP choice. Many recipes are available online.
Rice Flour Tortillas: Homemade or store-bought tortillas made with rice flour are an excellent low FODMAP and gluten-free alternative.
Lettuce Wraps: For a fresh, low-carb option, large leaves of iceberg or butter lettuce can perfectly replace tortillas.

Comparison Table: Corn vs. Wheat Tortillas


Feature	White Corn Tortillas	White Wheat Tortillas
Primary Ingredient	Corn masa flour	Wheat flour
FODMAP Group	Fructans (low level)	Fructans (high level)
Low FODMAP Serving	2-3 tortillas (without added fiber)	1 tortilla (35g)
Best For	Liberal use in tacos and wraps	Strict portion control or reintroduction phase
Key Consideration	Check for additives like onion/garlic powder	Be mindful of the small serving size limit

Checking the Ingredients List: What to Avoid

To ensure your tortillas are truly low FODMAP, always read the ingredients list carefully. Beyond just the flour type, be vigilant for these common high FODMAP additions:

Onion or Garlic Powder: These are common flavorings and are high in fructans.
Inulin or Chicory Root: Often added for fiber, these are highly fermentable FODMAPs.
High Fructose Corn Syrup: A sweetener to avoid if you are sensitive to fructose.
Soy Flour or Legume-based Flours: Ingredients like chickpea flour or besan flour are high in GOS.

Homemade Low FODMAP Tortilla Recipes

For complete control over ingredients and peace of mind, making tortillas at home is a great option. Several recipes use certified low FODMAP flours to create soft, pliable wraps. For example, a recipe might use brown rice flour and tapioca starch for texture and binding. When making your own, you can ensure no high FODMAP additives sneak into your meal. Here's an example of a simple approach to preparing your own:

Gather Ingredients: Mix a low FODMAP flour blend (e.g., rice flour, tapioca starch), salt, water, and oil.
Form the Dough: Knead the dough until smooth and pliable, then let it rest.
Roll and Press: Divide the dough and roll each piece into a thin tortilla.
Cook in a Dry Pan: Heat a skillet and cook each side for a few minutes until lightly browned and puffy.

Conclusion: Making the Right Choice

In short, whether a white tortilla is low in FODMAPs depends entirely on its main ingredient. White corn tortillas made from corn masa flour are the safest bet, especially with vigilant label reading. White wheat flour tortillas are only low FODMAP in very small, controlled portions and should be used with caution during the elimination phase of the diet. For unlimited consumption, corn-based tortillas are the way to go. For maximum safety and control, considering homemade tortillas with trusted low FODMAP flours can provide a delicious and symptom-free wrap option. To stay up-to-date on serving sizes, check the official Monash University FODMAP Diet App.

Frequently Asked Questions

White corn tortillas, made from corn masa flour, are generally low in FODMAPs. White wheat tortillas contain fructans, a type of FODMAP, and are only low FODMAP in very small, controlled portions.

According to Monash University, a safe low FODMAP serving size is two corn tortillas if they contain added gums or fiber, or three tortillas if they do not.

Yes, a serving of one white wheat flour tortilla (35g) is considered low FODMAP. However, consuming more than this amount can increase the FODMAP content and should be avoided during the elimination phase.

Check for low FODMAP flours like corn masa, cassava, or rice flour. Avoid tortillas containing wheat flour or high FODMAP additions like onion powder, garlic powder, and inulin.

Good alternatives include tortillas made from low FODMAP flours such as cassava flour or rice flour. Lettuce wraps are another simple and low-carb option.

The canning process, where corn is stored in water, allows some of the water-soluble FODMAPs to leach out into the liquid. This reduces the FODMAP concentration in the corn kernels themselves, making canned corn lower in FODMAPs than fresh or frozen corn.

You should be cautious with tortillas labeled 'high-fiber.' Often, the added fiber comes from high FODMAP sources like inulin or chicory root, which can trigger symptoms.