Is Port Low in FODMAP? The Definitive Guide for Your Diet

December 29, 2025 •

4 min read

According to Monash University, the authoritative source on the low FODMAP diet, sweet wines like port are considered high in FODMAPs due to excess fructose. This guide delves into why port is not a safe choice for those in the elimination phase of the diet and what you can sip on instead.

Quick Summary

This article explains why port wine is generally high in FODMAPs due to its higher sugar content. It compares port with low FODMAP wine options, discusses potential symptoms, and offers practical advice for those on a low FODMAP diet managing gut health.

Key Points

Port is high in FODMAPs: Port is a fortified wine with high residual sugar, specifically excess fructose, making it unsuitable for a low FODMAP diet.
Low FODMAP alternatives exist: Dry red, white, and sparkling wines are typically low FODMAP in moderate servings, as are clear spirits like gin and vodka.
Monash University confirms port is high FODMAP: The official source on the low FODMAP diet classifies port and other 'sticky wines' as high in FODMAPs.
Moderation is key: Even low FODMAP alcohol can irritate the gut, so it's essential to stick to recommended portion sizes and listen to your body.
Avoid sugary mixers: When drinking spirits, use low FODMAP mixers to avoid adding extra FODMAPs to your drink.
Dry wines are the safest bet: Choose dry wines over sweet or dessert wines to minimize residual sugar and fructose content.
Consult a professional: For personalized advice on managing your diet, it's always best to consult with a dietitian or healthcare professional.

Understanding FODMAPs and Why They Matter for Digestion

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are a group of short-chain carbohydrates that are poorly absorbed in the small intestine. For individuals with sensitive digestive systems, particularly those with Irritable Bowel Syndrome (IBS), these undigested carbs can travel to the large intestine where they are fermented by gut bacteria. This process can lead to bloating, gas, stomach pain, and other digestive discomforts. The low FODMAP diet is designed to reduce the intake of these compounds, helping to alleviate symptoms and pinpoint dietary triggers.

The Fortified Wine Factor: Why Port is a High-FODMAP Culprit

Port is a fortified wine, meaning that a distilled spirit, usually brandy, is added to it during the fermentation process. This process stops fermentation prematurely, leaving a higher concentration of residual sugars. It is this higher sugar content, specifically fructose, that makes port problematic for those following a low FODMAP diet. Unlike dry wines where the sugars are almost completely fermented, the unfermented sugars in port remain and contribute significantly to its overall FODMAP load. Monash University's testing has confirmed that 'sticky wines,' a category that includes port, are high in FODMAPs.

Low FODMAP Alcohol Alternatives: A Comparison

While port is best avoided during the elimination phase of a low FODMAP diet, there are several alcoholic beverages that are considered safe in moderate, tested quantities. Moderation is key, as alcohol itself can be a gut irritant, even if it is low in FODMAPs.


Beverage Type	FODMAP Status	Safe Serving Size	Notes
Port	HIGH FODMAP	Avoid during elimination phase	High in fructose due to fortification.
Dry Red Wine	Low FODMAP	1 glass (150 ml)	Minimal residual sugar.
Dry White Wine	Low FODMAP	1 glass (150 ml)	Minimal residual sugar; safest for fructose malabsorption.
Gin, Vodka, Tequila	Low FODMAP	1 shot (30 ml)	Distillation process removes FODMAPs.
Beer (some types)	Low FODMAP	1 can (375 ml)	Despite being made from high FODMAP grains, the fermentation process makes most beer low FODMAP. Avoid if gluten sensitive.

Practical Advice for Navigating Alcohol on the Low FODMAP Diet

Portion Control is Paramount: Even with low FODMAP alcohol, it is essential to stick to the recommended serving sizes. Exceeding these limits can increase the overall FODMAP load and irritate the gut.
Listen to Your Body: Everyone's tolerance is different. If you find that even low FODMAP alcohol triggers your symptoms, it may be best to avoid it altogether or during specific phases of your diet.
Avoid High FODMAP Mixers: If you opt for a spirit like gin or vodka, be careful with your mixers. Steer clear of high fructose corn syrup, fruit juices, and other sugary additions that could turn a low FODMAP drink into a high FODMAP disaster.
Focus on Dry Wines: For wine lovers, dry varieties of red, white, or sparkling wine are your safest bet. They contain less residual sugar, and therefore fewer FODMAPs, than their sweeter counterparts.

The Conclusion: Prioritizing Your Gut Health Over Port

In conclusion, if you are following a low FODMAP diet, port is not a suitable choice. Its high sugar content, specifically fructose, makes it a potent trigger for digestive symptoms in sensitive individuals. While it might be disappointing to put the bottle of port back on the shelf, remember that there are plenty of delicious, low FODMAP alternatives available, from dry wines to clear spirits. Prioritizing your gut health and managing your symptoms is the ultimate goal of the low FODMAP diet. Always consult with a healthcare professional or a registered dietitian before making significant dietary changes, especially when reintroducing foods.

The Low FODMAP Diet: A Structured Approach

The low FODMAP diet is typically implemented in three phases:

Elimination Phase: Strictly avoid all high FODMAP foods, including port, for 2–6 weeks to allow symptoms to settle.
Reintroduction Phase: Systematically reintroduce specific FODMAP groups one by one to identify your personal triggers and tolerance levels.
Personalization Phase: Create a long-term, personalized diet based on what you learned in the reintroduction phase, enjoying the foods you can tolerate while limiting your trigger foods.

For more detailed information on the low FODMAP diet and tested foods, visit the Monash University Low FODMAP Diet website.

Understanding the 'Sticky Wine' Connection

In some contexts, such as the Monash University app, port is categorized under the broader term 'sticky wine.' This terminology refers to any very sweet, dessert-style wine that, due to its sweetness and winemaking process, contains excess fructose. This highlights the importance of not just considering wine type (e.g., red, white) but also its residual sugar content when assessing FODMAP levels. A dry red wine is low FODMAP, but a sweet dessert wine made from red grapes would be high FODMAP.

Frequently Asked Questions

Port is a fortified wine, meaning fermentation is stopped early, leaving a high concentration of residual sugars. This high sugar content, specifically excess fructose, makes it high in FODMAPs.

Dry varieties of wine, including dry red, white, rosé, and sparkling, are generally considered low FODMAP in servings of 150 ml (1 glass). The fermentation process in dry wines consumes most of the sugars.

Yes, alcohol can irritate the gut lining regardless of its FODMAP content. For this reason, those with sensitive guts or IBS should consume alcohol in moderation, even when choosing low FODMAP options.

While the grape type can influence sugar levels, the primary factor for FODMAPs in wine is the sweetness level and winemaking process. Dry wines, where sugars are fermented away, are generally low FODMAP, regardless of whether they are made from red or white grapes.

The main difference is the sugar content. Port is a fortified, sweet wine with high residual sugar and fructose, making it high FODMAP. Dry wines are fermented almost completely, leaving minimal sugar and making them low FODMAP in standard servings.

Most dessert wines, including port, sherry, and ice wines, are high in residual sugar and fructose, and therefore considered high FODMAP. They should be avoided during the elimination phase of the diet.

Clear spirits like gin, vodka, and tequila are generally considered low FODMAP because the distillation process removes the fermentable carbohydrates. Always be mindful of mixers, ensuring they are also low FODMAP.

Yes, port wine cheese is typically not low FODMAP. The wine used and the added ingredients can contribute to its high FODMAP content, making it an unsuitable choice for those on the diet.