Is corn tacos low FODMAP? Your guide to gut-friendly tacos

December 9, 2025 •

3 min read

According to the Monash University FODMAP Diet App, corn tortillas are low FODMAP within specific serving sizes. This is great news for taco lovers with Irritable Bowel Syndrome (IBS), as it confirms that corn tacos can be a part of a low FODMAP diet if prepared correctly. The key to success lies in mindful portion control and careful selection of fillings and toppings.

Quick Summary

Corn tacos can be low FODMAP with proper preparation by adhering to specific serving sizes for corn tortillas. Avoid high FODMAP fillings and seasonings, focusing instead on gut-friendly ingredients and controlled portions.

Key Points

Portion Control is Key: Adhere to the specific serving sizes for corn tortillas—2 with added gums/fiber, 3 without—as recommended by Monash University.
Avoid Hidden FODMAPs: Always check store-bought tortilla labels for high FODMAP additives like onion/garlic powders, inulin, or wheat flour.
DIY Seasoning: Make your own low FODMAP taco seasoning blend using safe spices like cumin, paprika, and oregano to avoid hidden culprits.
Select Safe Fillings: Use plain cooked ground meat, firm tofu, or fish as protein sources, and stick to low FODMAP vegetables like shredded lettuce, tomato (in moderation), and bell peppers.
Choose Gut-Friendly Toppings: Opt for toppings such as shredded aged cheese, lactose-free sour cream, small amounts of avocado, cilantro, and fresh lime juice.
Safe Masa Harina: Homemade corn tortillas made with Masa Harina are a safe option, as the flour is low FODMAP in generous serving sizes.
Beware of Beans: Avoid using beans in your tacos, as they are a significant source of high FODMAPs.

Understanding FODMAPs and Tacos

FODMAPs are fermentable oligo-, di-, mono-saccharides, and polyols—a group of short-chain carbohydrates poorly absorbed in the small intestine. In sensitive individuals, these can cause digestive symptoms like bloating, gas, and abdominal pain. The low FODMAP diet is a therapeutic elimination-and-reintroduction plan used to identify specific trigger foods. Because many traditional taco ingredients, such as wheat flour tortillas, onions, and garlic, are high in FODMAPs, special care is needed to make a taco night gut-friendly.

Corn Tortillas and the Low FODMAP Diet

Not all corn is created equal on a low FODMAP diet. The processing method and whether extra ingredients are added can affect the final FODMAP content.

Masa Harina

Masa Harina, the traditional flour for authentic corn tortillas, is a fantastic low FODMAP base. The nixtamalization process used to create it breaks down certain components, making it more digestible for many. According to Monash University, Masa Harina is low FODMAP in generous portions of up to 100g. When making your own corn tortillas at home, use plain Masa Harina for best results.

Store-bought Corn Tortillas

Pre-made corn tortillas from the store can vary. The FODMAP content depends on whether they contain added fibers or gums, which can be high in fructans.

With Added Gums/Fiber: Monash-tested low FODMAP serving is 2 tortillas (about 47g).
Without Added Gums/Fiber: The low FODMAP serving size increases to 3 tortillas (about 57g).

Hard Corn Taco Shells

For those who prefer a crunchy taco, hard corn shells are typically low FODMAP, as long as no high FODMAP additives are present. A safe low FODMAP serving is up to 2 hard shells (about 28g).

Building a Low FODMAP Taco

With the tortilla base sorted, the next step is selecting fillings and toppings. This is where most hidden FODMAPs lurk, so careful selection is key to a symptom-free meal.

Safe Protein Fillings

Plain Cooked Meats: Unseasoned ground beef, chicken, or turkey are naturally low FODMAP protein sources.
Firm Tofu: A plant-based option that is also low FODMAP.
Fish or Shrimp: Grilled or pan-seared fish and shrimp are excellent low FODMAP options.

Low FODMAP Vegetables and Toppings

Shredded Lettuce
Diced Tomatoes (limit to 3-5 cherry tomatoes per serving, or 1/4 cup diced common tomato)
Shredded Aged Cheese (cheddar, mozzarella)
Lactose-Free Sour Cream or Greek Yogurt
Small amounts of Avocado (up to 1/8 of a medium-sized avocado)
Bell Peppers (red bell peppers are low FODMAP, limited amounts of others)
Cilantro and Lime Juice
Low FODMAP Salsa (no onions or garlic)

The Seasoning Dilemma

Most store-bought taco seasoning packets are loaded with high FODMAP ingredients like onion and garlic powder. Creating your own blend is the safest option. A good low FODMAP seasoning uses cumin, paprika, oregano, and chili powder. For garlic flavor, use garlic-infused oil, as FODMAPs are not oil-soluble.

High vs. Low FODMAP Taco Ingredients


High FODMAP Ingredients	Low FODMAP Replacements
Wheat Flour Tortillas	Corn Tortillas (within portion)
Onions and Garlic	Green Scallion Tops, Chives, Garlic-Infused Oil
Beans (Black, Pinto)	None, generally high FODMAP
Regular Sour Cream	Lactose-Free Sour Cream
Store-Bought Seasoning	Homemade Low FODMAP Spice Blend
Large Avocado Portions	Small Avocado Portions (1/8 of a medium avocado)

Navigating Restaurant Tacos

Eating out while on a low FODMAP diet requires some caution, but tacos are often a safe bet with a few modifications. Always ask the restaurant about the ingredients in their seasoning blends, sauces, and marinades, and be specific with your requests. For example, ask for no onions or garlic and specify corn tortillas. Opt for simpler preparations to minimize risk, focusing on plain, grilled proteins and safe vegetables. If possible, research the restaurant's ingredients online beforehand.

Conclusion: Enjoying Tacos on a Low FODMAP Diet

With a bit of planning, enjoying low FODMAP corn tacos is completely achievable and delicious. By understanding appropriate serving sizes for corn tortillas, creating your own seasoning, and selecting gut-friendly fillings and toppings, you can safely enjoy this favorite meal without triggering digestive upset. The low FODMAP diet is a personalized journey, and what works for one person may not work for another. It's always best to consult with a qualified dietitian to ensure you are meeting your nutritional needs while managing symptoms, as recommended by authoritative resources like the Cleveland Clinic.

Frequently Asked Questions

FODMAPs are a group of fermentable carbohydrates that are poorly absorbed in the small intestine. In sensitive individuals, they can trigger digestive issues like bloating, gas, and abdominal pain. The low FODMAP diet temporarily restricts these carbohydrates.

Not all corn tortillas are the same. Monash University has provided guidelines based on whether the tortillas contain added fibers or gums. A smaller low FODMAP serving is recommended for those with additives compared to plain corn tortillas.

Most commercial taco seasoning packets contain high FODMAP ingredients like onion and garlic powder. It is best to create your own low FODMAP spice blend using safe ingredients like cumin, paprika, oregano, and chili powder.

A low FODMAP serving of avocado is typically limited to an eighth of a medium-sized avocado per meal. Larger amounts are higher in polyols.

For an onion-like flavor, use the green parts of scallions or fresh chives. To get a garlic flavor, use garlic-infused oil, as the FODMAPs in garlic are not oil-soluble and are left behind during the infusion process.

Most beans (such as black, pinto, and kidney beans) are high in FODMAPs (specifically GOS and fructans) and should be avoided during the elimination phase of the diet.

Yes, but with caution. Request corn tortillas and ask for dishes without onion, garlic, or beans. Specify that your meat be prepared plainly without high FODMAP marinades or seasoning. Opt for simpler preparations and avoid pre-made sauces.

Hard corn taco shells are generally considered low FODMAP in a serving size of up to 2 shells, provided they do not contain hidden high FODMAP additives.