Understanding the Low FODMAP Diet: Are Tortillas Low in FODMAP?

October 5, 2025 •

4 min read

According to Johns Hopkins Medicine, the low FODMAP diet is a highly restrictive, temporary eating plan designed to help manage symptoms of Irritable Bowel Syndrome (IBS). Navigating this diet means scrutinizing the ingredients of common foods, which brings up a frequent question: Are tortillas low in FODMAP? The answer depends entirely on the ingredients and, in some cases, the portion size.

Quick Summary

The FODMAP content of tortillas varies significantly depending on the ingredients, with corn tortillas generally being low in FODMAPs in regulated portions, while wheat flour tortillas are typically high in FODMAP fructans. Making the right choice involves carefully checking labels for high FODMAP additives like onion or garlic powder and understanding serving sizes, which is crucial for managing symptoms related to digestive sensitivities.

Key Points

Corn Tortillas are Low FODMAP: Corn tortillas made from corn masa are generally low FODMAP, but proper portion control and checking for additives are crucial.
Wheat Flour Tortillas are High FODMAP: Traditional flour tortillas contain wheat, a high-FODMAP ingredient due to its fructan content, and should typically be avoided.
Portion Size Matters: Even low-FODMAP foods like corn tortillas need to be consumed in specified portion sizes to prevent a FODMAP stack-up.
Check for Hidden Ingredients: Always read the ingredient list for potential high-FODMAP additives, such as garlic or onion powder, even in corn tortillas.
Explore Gluten-Free Alternatives: Rice or cassava flour tortillas offer excellent low-FODMAP substitutes for those sensitive to both wheat and corn or seeking different textures.
Look for Certifications: Opt for products certified by reputable programs like Monash University or FODMAP Friendly for easy and reliable low-FODMAP options.

What are FODMAPs and the Low FODMAP Diet?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that can be poorly absorbed in the small intestine, and in some individuals, particularly those with Irritable Bowel Syndrome (IBS), they can cause symptoms like bloating, gas, abdominal pain, diarrhea, and constipation. The low FODMAP diet is a temporary, three-step elimination diet designed to identify which of these specific carbohydrates trigger symptoms in a person.

The three phases include:

Elimination Phase: For a period of 2-6 weeks, all high-FODMAP foods are removed from the diet.
Reintroduction Phase: High-FODMAP foods are systematically reintroduced, one at a time, to pinpoint specific triggers and tolerance levels.
Personalization Phase: Based on the reintroduction results, a personalized diet plan is created to manage symptoms long-term while maintaining a nutritionally balanced intake.

Corn Tortillas vs. Wheat Tortillas: A FODMAP Comparison

The fundamental difference between corn and wheat tortillas is the type of flour used, which directly impacts their FODMAP content. Wheat flour is a significant source of fructans, a type of oligosaccharide and a major FODMAP trigger. Corn, on the other hand, contains very few FODMAPs in its masa form.

The Details on Corn Tortillas

Corn tortillas are generally considered a safe, low-FODMAP option, especially those made from 100% nixtamalized corn masa. However, portion sizes are key, as even low-FODMAP foods can become high-FODMAP if consumed in large quantities.

Serving Size: According to Monash University, a standard low-FODMAP serving of corn tortillas is 2 tortillas (47g), but this can increase to 3 tortillas (57g) if the product has no added gums or fiber.
Ingredient Check: Always check the ingredients list. Some brands may add high-FODMAP additives like gums, garlic powder, or onion powder. Sticking to products with a simple ingredient list (corn, water, salt) is the safest bet.
Masa Harina: Corn masa flour (masa harina), used to make authentic corn tortillas, is a low-FODMAP ingredient that is well-tolerated.

The Challenge with Wheat Flour Tortillas

Standard flour tortillas are primarily made from wheat flour, which is a key source of fructans. For this reason, they are typically avoided during the elimination phase of the low FODMAP diet.

Fructan Content: The high fructan content in wheat flour ferments in the gut, which can lead to uncomfortable digestive symptoms in sensitive individuals.
Small Portions: Monash University testing found that one small wheat tortilla (35g) could be considered low-FODMAP, but a larger portion (43g) is high in fructans. Due to the variability and potential for error, most dietitians recommend sticking to corn or gluten-free alternatives during the elimination phase.

Gluten-Free and Alternative Tortillas

For those who prefer a different texture or need a low-FODMAP option without potential cross-reactivity, several alternatives are available. The main ingredient should be based on a low-FODMAP flour.

Rice Flour Tortillas: Made from brown or white rice flour, these are generally low in FODMAPs, but, like with corn tortillas, it's essential to check for high-FODMAP additives.
Cassava Flour Tortillas: Cassava flour is another popular low-FODMAP option for making tortillas and other wraps.

Finding Low FODMAP Tortillas in Stores

When shopping for tortillas, reading labels is non-negotiable. Look for products that are certified low-FODMAP by reputable organizations like Monash University or FODMAP Friendly, or carefully inspect the ingredients list for known triggers. Many brands are now offering explicitly low-FODMAP products.

Low FODMAP Check-List for Tortillas

To ensure your tortilla is suitable for the low FODMAP diet, follow these guidelines:

Base Ingredient: Prioritize tortillas made from corn masa, brown rice, or cassava flour.
Certified Products: Look for a trusted low-FODMAP certification logo on the packaging.
Simple Ingredients: The shorter and simpler the ingredient list, the better. Avoid products with ingredients like wheat flour, onion powder, or garlic powder.
Portion Control: Always adhere to the recommended serving sizes, as listed on the package or as advised by a dietitian trained in the low FODMAP diet.

Comparison of Tortilla Types

To help summarize the key differences, the following table compares different types of tortillas based on their FODMAP content, ingredients, and suitability for the low FODMAP diet.


Feature	Corn Tortillas	Wheat Flour Tortillas	Gluten-Free Tortillas	Low FODMAP Suitability
Primary Flour	Corn masa harina	Wheat flour	Rice, cassava, almond flour	Corn/GF: Yes (with caution); Wheat: No
Main FODMAP	Very low (unless additives)	Fructans	Varies; typically low	Corn/GF: Check for additives; Wheat: High fructans
Portion Size	2-3 tortillas (47-57g)	One small tortilla (35g); larger portions are high FODMAP	Varies by product; check certifications or ingredients	Corn/GF: Portion control is vital; Wheat: Avoid or limit
Key Consideration	Look for simple ingredient lists and certified brands	Generally avoid during elimination phase due to high fructan content	Read labels carefully to ensure all ingredients are low FODMAP	Corn/GF: Check for onion, garlic, high FODMAP fibers; Wheat: Avoid

Conclusion: Making the Right Choice for Your Digestion

For those managing digestive issues on a low FODMAP diet, the type of tortilla you choose makes all the difference. While traditional wheat flour tortillas are generally a no-go during the elimination phase, corn tortillas offer a safe and delicious alternative, provided you pay close attention to portion sizes and scrutinize ingredient lists for hidden high-FODMAP additives. Exploring certified low-FODMAP brands and alternative flour-based options expands your culinary possibilities without compromising your health goals. Remember, the low FODMAP diet is a discovery process, and finding the right tortilla is just one step on the journey to better gut health. Consulting a registered dietitian can provide personalized guidance tailored to your specific needs.

For more information on the low FODMAP diet and managing IBS, you can visit the official Monash University website, which developed the diet and provides extensive resources and product testing.

Frequently Asked Questions

Yes, corn tortillas are generally suitable for a low FODMAP diet. A typical serving is 2 tortillas (47 grams), but it's important to check the ingredient list for any high-FODMAP additives like onion or garlic powder.

Yes, most flour tortillas are high in FODMAPs because they are made from wheat flour, which contains fructans. They should be avoided during the elimination phase of the low FODMAP diet.

Look for a short ingredient list with simple, low-FODMAP ingredients like corn masa, rice flour, or cassava flour. Avoid products containing wheat flour, onion powder, garlic powder, or high-FODMAP fibers and gums.

No, gluten-free does not automatically mean low FODMAP. While many gluten-free tortillas use low-FODMAP flours like rice or corn, they can still contain other high-FODMAP ingredients. Always check the label carefully.

Portion size is crucial because a small amount of a low-FODMAP food can become high-FODMAP if you eat too much. Following the recommended serving size, such as 2-3 corn tortillas, helps avoid FODMAP stacking and potential symptoms.

Yes, wheat tortillas can be reintroduced in small, controlled portions during the reintroduction phase to test your personal tolerance to fructans. Monash University found a small 35g wrap might be low FODMAP, but this should be done under the supervision of a dietitian.

Brands like Mission (certain corn varieties), La Tortilla Factory, Food for Life (rice tortillas), and Siete (cassava tortillas) offer low-FODMAP friendly options. Always check for a certification logo or scrutinize the ingredients to be certain.