What Wine is Good for Low Fodmap Diet? Your Guide to FODMAP-Friendly Sips

November 10, 2025 •

4 min read

According to the Monash University app, a resource widely used by those on a low-FODMAP diet, most red, white, and sparkling wines are considered low-FODMAP when consumed in a moderate, single-glass serving. This information provides a clear answer to the common question: what wine is good for low Fodmap diet?

Quick Summary

Most red, white, and sparkling wines are low-FODMAP at 150ml servings due to the fermentation process. Fortified and dessert wines are high in fructose and should be avoided. Moderation is essential, as alcohol is a gut irritant regardless of FODMAP content.

Key Points

Dry Wines are Best: Most dry red, white, and sparkling wines are considered low-FODMAP in standard serving sizes due to low residual sugar.
Serving Size is Crucial: Adhering to a standard 150ml (5oz) serving is vital, as larger amounts can introduce excess fructose and trigger symptoms.
Avoid Dessert and Fortified Wines: High-sugar options like Port, Sherry, and Ice Wine are high in fructose and should be avoided on a low-FODMAP diet.
Alcohol is a Gut Irritant: Even low-FODMAP alcoholic beverages can trigger symptoms in sensitive individuals, so moderation is key.
Watch Your Mixers: Avoid mixing low-FODMAP wine with high-FODMAP juices or mixers containing high-fructose corn syrup.
Mind the Bubbles: The carbonation in sparkling wines can cause bloating and gas for some people, regardless of FODMAP content.
Listen to Your Body: Individual tolerance varies, so it's important to monitor how your body reacts to different types and amounts of wine.

Understanding the Low-FODMAP Diet and Wine

The Low-FODMAP diet is a temporary eating plan that can help manage symptoms of Irritable Bowel Syndrome (IBS). It involves limiting foods and drinks high in fermentable oligo-, di-, mono-saccharides, and polyols, which are types of carbohydrates. For wine lovers, navigating this diet can be tricky, as many wonder whether they need to give up their favorite glass. The good news is that most common wine types are low in FODMAPs in standard servings, primarily because the fermentation process consumes the natural sugars from the grapes. However, careful selection and, most importantly, moderation are crucial for avoiding digestive distress.

Low-FODMAP Wine Options

Many popular wine varieties have been tested and found to be low in FODMAPs, provided they are consumed in moderate amounts. A standard serving size is typically considered to be 150ml or 5 ounces. Sticking to this guideline is key, as larger quantities can lead to an excess fructose load, potentially triggering symptoms.

Red Wine

For many, a glass of red wine is a staple, and most reds are suitable for a low-FODMAP diet. Popular examples include:

Pinot Noir: A light-bodied red that is generally safe.
Merlot: This soft, fruity red is a low-FODMAP choice.
Cabernet Sauvignon: A full-bodied and robust red that is also suitable.
Shiraz/Syrah: Another popular low-FODMAP red wine option.

White Wine

White wines are also widely acceptable on a low-FODMAP diet. The driest white wines, which have the lowest residual sugar, are the safest bet for those sensitive to fructose.

Sauvignon Blanc: A crisp, dry white that is generally safe.
Chardonnay: Many varieties of Chardonnay are low-FODMAP.
Pinot Grigio/Pinot Gris: A light and refreshing white wine option.
Dry Riesling: Unlike some sweeter Rieslings, the dry version is suitable.

Sparkling Wine and Rosé

Celebratory sparkling wines like Champagne and Prosecco, along with Rosé, can also be enjoyed within the recommended serving size. The bubbles from carbonation can sometimes cause bloating for sensitive individuals, so monitor your personal tolerance.

High-FODMAP Wines to Avoid

Not all wines are created equal when it comes to FODMAPs. Some types have a higher residual sugar content, primarily fructose, which makes them high-FODMAP and unsuitable, especially during the elimination phase of the diet.

Dessert Wines: Wines like Ice Wine or Muscat are typically high in fructose and should be avoided.
Fortified Wines: Port, Sherry, and Marsala are high in fructose, making them high-FODMAP.
Sticky Wines: This term, used by Monash, refers to dessert wines that are high in fructose.
Fruit-Flavored Wines: Wines with added high-FODMAP fruits like peaches or mangoes should be avoided.

The Role of Alcohol and Serving Size

Beyond FODMAP content, it is vital to remember that alcohol itself can be a gut irritant for those with IBS. It can increase gastric acid production, alter gut motility, and potentially disrupt the gut microbiome. Because of these non-FODMAP effects, many experts recommend limiting intake to just one drink per day for women and two for men, or less for sensitive individuals.

Furthermore, the low-FODMAP rating from Monash University is based on a single, standard serving size of 150ml. Consuming larger amounts in one sitting, or multiple drinks over a short period, can increase the FODMAP load and trigger symptoms, even with a typically low-FODMAP wine.

Wine Choices: At a Glance

Here's a quick comparison to help you make informed choices while following a low-FODMAP diet.


Wine Type	FODMAP Status (150ml serving)	Potential Issues	Key Considerations
Red Wine	Low-FODMAP	Alcohol as a gut irritant	Moderation is critical; choose dry reds
Dry White Wine	Low-FODMAP	Alcohol as a gut irritant	Lower residual sugar, safer option
Sweet White Wine	Low-FODMAP	Alcohol as a gut irritant, higher fructose	More careful portioning needed
Sparkling Wine	Low-FODMAP	Alcohol as a gut irritant, carbonation	Carbonation can cause bloating in some
Fortified Wine (Port, Sherry)	High-FODMAP	High residual fructose	Avoid completely
Dessert Wine	High-FODMAP	High residual fructose	Avoid completely

Navigating Mixers and Non-FODMAP Triggers

When consuming wine, it’s not just the wine itself that matters. What you mix it with can introduce high-FODMAP ingredients. Be mindful of cocktails involving wine, such as Sangria, which often contains high-FODMAP fruits like mango and apples. Instead, consider a wine spritzer with plain soda or mineral water.

Carbonation in sparkling wines can also be a non-FODMAP trigger for bloating and discomfort in some individuals. Pay attention to how your body reacts to the bubbles and adjust your consumption accordingly.

Conclusion: Savoring Wine Mindfully

While most red, white, and sparkling wines are suitable for a low-FODMAP diet in small servings, mindful consumption is key. The fermentation process removes most of the problematic carbohydrates, but the presence of alcohol and residual sugars in certain types, particularly dessert and fortified varieties, means they are not always a safe option. Remember that alcohol is a universal gut irritant for those with IBS, so moderation is non-negotiable. By understanding the types of wine that are low in FODMAPs, paying attention to serving sizes, and listening to your body, you can continue to enjoy wine responsibly without compromising your digestive health. For the most up-to-date information, consult reliable sources like the official Monash University FODMAP Diet website.

What wine is good for low Fodmap diet?

It is possible to enjoy wine on a low-FODMAP diet, but it requires mindful choices and strict moderation. Sticking to dry wines in a 150ml serving can help minimize the risk of triggering symptoms. Always prioritize listening to your body, as individual tolerance to both FODMAPs and alcohol can vary.

Dry wines (Red, White, Rosé, Sparkling): Suitable in moderate servings.
Fortified and Dessert Wines: Not suitable due to high sugar content.
Serving Size: Adhere to a standard 150ml serving.
Personal Tolerance: Monitor your own reactions to alcohol and carbonation.
Professional Guidance: Consult a registered dietitian for personalized advice.

Following these guidelines will help ensure that a glass of wine can remain a pleasant part of your diet rather than a source of digestive discomfort.

Frequently Asked Questions

Yes, most red wines like Pinot Noir, Merlot, and Cabernet Sauvignon are considered low-FODMAP when consumed in a single serving of 150ml.

Dry white wines, such as Sauvignon Blanc, Chardonnay, and Pinot Grigio, are generally good options. They have lower residual sugar content compared to sweeter varieties.

No, fortified wines are typically high in residual fructose, which makes them high-FODMAP. It is best to avoid them entirely.

Yes, sparkling wine is low-FODMAP at a single 150ml serve. However, be mindful that the carbonation can cause bloating in some sensitive individuals.

Even if a beverage is low-FODMAP, alcohol is a known gut irritant for people with IBS. Overconsumption can lead to digestive discomfort regardless of the FODMAP content.

You should avoid mixers that contain high-fructose corn syrup and juices made from high-FODMAP fruits like apple or pear juice. Opt for low-FODMAP mixers like club soda instead.

Fermentation processes significantly reduce the FODMAP content in wine by consuming the sugars from the grapes. However, some residual sugar may remain, especially in sweeter wines.

While some brands may market themselves as low-FODMAP, the best approach is to focus on the type of wine. Opt for dry varieties and check the sugar content if possible, rather than relying on a specific brand name.