Which Wine is Low-FODMAP? A Guide to Gut-Friendly Sips

January 8, 2026 •

4 min read

According to Monash University, which developed the low-FODMAP diet, many types of wine are considered low-FODMAP in specific serving sizes. However, navigating the world of wine can be tricky for those with sensitive stomachs, so understanding what kind of wine is low-FODMAP is crucial for enjoying a drink without triggering symptoms.

Quick Summary

Most red, white, and sparkling wines are low in FODMAPs when consumed in recommended portions of 150ml (5oz), as confirmed by Monash University. The fermentation process breaks down many of the sugars. Fortified or dessert wines like sherry and port are high in fructose and should be avoided.

Key Points

Fermentation Reduces FODMAPs: The process of fermentation breaks down much of the sugar in wine, making many varieties low-FODMAP.
Red and White Wines are Safe: Most standard red and white wines, including Merlot, Cabernet Sauvignon, Chardonnay, and Sauvignon Blanc, are low-FODMAP in a 150ml serving.
Portion Control is Crucial: Adhere to the standard 150ml (5oz) serving size, as consuming larger amounts, especially of red wine, can increase FODMAP content.
Avoid Fortified and Dessert Wines: Sweet, fortified wines like sherry, port, and ice wine are high in fructose and should be avoided on a low-FODMAP diet.
Listen to Your Body: While a wine may be low-FODMAP, alcohol is a gut irritant, and individual tolerance varies. Always drink in moderation and with food.
Consider Carbonation Sensitivity: Some people with IBS find that the bubbles in sparkling wines like Champagne and Prosecco cause bloating, so assess your personal tolerance.

Navigating the dietary restrictions of a low-FODMAP lifestyle can be challenging, especially when it comes to social events and beverages. While many people believe all alcohol is off-limits, the reality is that several types of wine can be enjoyed in moderation. The key lies in understanding the fermentation process and the sugar content of different wines.

The Fermentation Process: Why Some Wine is Low-FODMAP

Fermentation is the process where yeast converts the sugars in grape juice into alcohol and carbon dioxide. In most dry wines, this process consumes a significant amount of the grape's natural sugars, including fructose, which is a FODMAP. As a result, many common red, white, and sparkling wines contain very low levels of residual sugars and are considered low-FODMAP by experts like Monash University. However, some wines, particularly dessert or fortified varieties, retain a high amount of sugar, making them unsuitable for the diet.

Types of Low-FODMAP Wine

Provided you stick to the recommended 150ml (5oz) portion size, several wine types are considered low-FODMAP. Moderation is key, as alcohol itself is a gut irritant and consuming too much, even of a low-FODMAP variety, can still trigger digestive symptoms.

Red Wine: Most red wines, including Merlot, Cabernet Sauvignon, Pinot Noir, Shiraz, and Malbec, are low-FODMAP in a single 150ml serving. Be mindful that larger servings of red wine can increase the fructose content.
White Wine: Varieties such as Chardonnay, Pinot Grigio, Sauvignon Blanc, and Riesling are excellent low-FODMAP choices. Dry white wines, with their minimal residual sugar, are especially safe for those sensitive to fructose.
Sparkling Wine: Champagne, Prosecco, and Cava are typically low-FODMAP in the standard 150ml serving. Some individuals may be sensitive to the carbonation, which can cause bloating, so it's best to test your tolerance carefully.
Dry White Wine: These wines contain less than 4g of sugar per litre, making them one of the safest options for those following a low-FODMAP diet. Examples include Albarino and Muscadet.

High-FODMAP Wines to Avoid

When following a low-FODMAP diet, it's just as important to know what to avoid. The following wines are generally high in fructose or added sugars and can trigger gut symptoms:

Fortified Wines: This category includes sherry, port, and marsala, all of which contain concentrated sugars and are considered high-FODMAP.
Dessert Wines: Sweet, after-dinner wines like Sauternes, Ice Wine, or other sticky wines are also high in sugar and should be avoided.
Sweetened Spirits: While not wine, some people mix spirits with high-FODMAP sweetened mixers. Always read labels carefully, as high-fructose corn syrup or sugar alcohols are common high-FODMAP culprits.

Comparison Table: Low vs. High-FODMAP Wine


Feature	Low-FODMAP Wine (150ml serving)	High-FODMAP Wine (Any serving)
Types	Red (Merlot, Pinot Noir), White (Chardonnay, Sauvignon Blanc), Sparkling (Champagne, Prosecco)	Fortified (Port, Sherry), Dessert (Ice Wine, Muscat)
Sugar Content	Low residual sugar due to fermentation	High in residual sugar, often from added sweeteners
FODMAPs	Low in fructose	High in fructose
Tolerance	Generally well-tolerated in moderate amounts	Likely to trigger IBS symptoms due to high sugar
Example Brands	Varies widely, look for dry options	Port (Graham's, Taylor Fladgate), Sherry (Tio Pepe)

Tips for Enjoying Low-FODMAP Wine Safely

Even with a low-FODMAP wine, mindful consumption is critical to prevent digestive upset. The following tips can help you enjoy your drink responsibly:

Stick to Portion Sizes: The standard low-FODMAP serving is 150ml (about 5 ounces). Do not assume larger glasses are safe, as the fructose content can increase.
Drink with Food: Consuming wine with a low-FODMAP meal can help slow absorption and reduce irritation to the gut lining.
Hydrate: Alternate each glass of wine with a glass of water. This helps to prevent dehydration, a common trigger for gut discomfort, and reduces overall alcohol intake.
Listen to Your Body: Individual tolerance varies, and even a low-FODMAP option might cause symptoms for some people. Pay attention to how you feel and adjust your intake accordingly.
Consider Carbonation: If sparkling wine causes bloating, it may be the carbonation rather than the FODMAPs. Test your tolerance at home first.

Conclusion

For those following a low-FODMAP diet, many wines are safe to enjoy, provided you adhere to recommended serving sizes and avoid high-fructose varieties like fortified and dessert wines. The fermentation process naturally reduces FODMAPs in most red, white, and sparkling options, making them a suitable choice. Remember that moderation is essential, as alcohol is a gut irritant, and paying attention to your body's individual response is the best path to enjoying a gut-friendly glass of wine. When in doubt, consult a registered dietitian specializing in the low-FODMAP diet for personalized advice.

To learn more about the scientific basis of the low-FODMAP diet, refer to the research published by Monash University(https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/).

Frequently Asked Questions

No, not all wine is low-FODMAP. While most standard red, white, and sparkling wines are low-FODMAP in a 150ml serving, fortified and dessert wines like port and sherry contain high levels of fructose and are high-FODMAP.

According to Monash University, the recommended serving size for low-FODMAP wine is 150ml (about 5 ounces) per sitting. Consuming more than this in one sitting may increase the intake of fructose.

Yes, red wine is considered low-FODMAP in a standard 150ml glass. Common varieties like Merlot, Pinot Noir, and Cabernet Sauvignon are typically safe, but larger quantities may contain excess fructose.

Many white wines are low-FODMAP in a 150ml serving, including Chardonnay, Sauvignon Blanc, Pinot Grigio, and dry Riesling. Dry white wines are particularly safe due to their very low sugar content.

Sparkling wines like Champagne and Prosecco are generally low-FODMAP in a 150ml serving. However, some individuals with IBS may react to the carbonation, which can cause bloating.

Fortified and dessert wines are high in FODMAPs, specifically fructose, because they contain a higher concentration of residual sugars. During the production of these wines, fermentation is often stopped early, leaving more sugar in the final product.

Yes, alcohol is a gut irritant regardless of its FODMAP content. Excessive alcohol consumption can inflame the digestive tract and trigger IBS symptoms, so moderation is essential.