Overview: Are Corn Tortillas Low FODMAP?
Yes — traditional corn tortillas are generally considered low FODMAP in appropriate serving sizes.
Because they are made from corn masa (processed maize) and water, they contain very low levels of fermentable carbohydrates.
However, portion size and processing matter. Some corn-based products can contain added high-FODMAP ingredients.
Why Corn Tortillas Are Usually Low FODMAP
1. Made from Corn Masa (Low in FODMAPs)
Corn masa flour (nixtamalized corn) contains minimal oligosaccharides, disaccharides, or polyols — the carbohydrate groups that trigger IBS symptoms.
Scientifically:
- Corn masa = mainly starch + fiber
- FODMAP-containing sugars are naturally very low
- Nixtamalization (alkaline processing) breaks down additional carbohydrates, further lowering FODMAPs
2. Gluten-Free by Nature
Corn tortillas do not contain wheat, rye, or barley, making them free of:
- Fructans (high-FODMAP carbs in wheat)
- Gluten (not a FODMAP, but often an IBS irritant)
3. Monash University Classification
Monash University — the creators of the Low FODMAP Diet — classify 100% corn tortillas as low FODMAP at a serving size of:
- 1 tortilla (≈ 28 g)
Larger servings may increase FODMAP load depending on thickness and added ingredients.
When Corn Tortillas Might NOT Be Low FODMAP
Corn tortillas can become high FODMAP if:
1. They Contain High-FODMAP Additives
Some store-bought tortillas include:
- Wheat flour (sometimes blended with corn)
- Inulin or chicory root fiber
- Sorbirol or mannitol (sugar alcohol sweeteners)
- Guar gum or xanthan gum
These ingredients can introduce oligosaccharides or polyols.
Always check labels for added fibers or sweeteners.
2. The Serving Size Is Too Large
A typical low-FODMAP portion is 1 tortilla.
Larger amounts may increase the FODMAP load due to cumulative carbohydrates.
3. They Are Fried in High-FODMAP Oils
Most oils are FODMAP-free, but flavored oils (e.g., garlic-infused with real garlic pieces) can contain fructans.
How to Choose Low-FODMAP Corn Tortillas
To ensure your tortillas are safe:
Look for short ingredient lists:
✔ Corn masa flour
✔ Water
✔ Salt
Avoid tortillas containing:
❌ Wheat flour
❌ “Fiber blend,” “inulin,” “chicory root”
❌ Sorbitol, mannitol, xylitol
❌ Added sweeteners
Optional tip:
Authentic Mexican-style corn tortillas made from masa harina (e.g., Maseca) are usually safest.
Are Homemade Corn Tortillas Low FODMAP?
Yes.
Homemade tortillas made from masa harina + water are naturally low FODMAP.
Recipe ratio:
- 1 cup masa harina
- 1 cup water
- Pinch of salt
This ensures minimal ingredients and full control over portion size.
Frequently Asked Questions
Are corn chips low FODMAP?
Yes, in small portions, but high fat content can irritate IBS for non-FODMAP reasons.
Are flour tortillas low FODMAP?
No — wheat flour contains fructans, a high-FODMAP group.
Are yellow or white corn tortillas different?
Both types are low FODMAP, as the difference is simply the variety of corn.
Conclusion: Are Corn Tortillas Low FODMAP?
Yes — standard corn tortillas are low FODMAP when eaten in appropriate serving sizes.
They are gluten-free, low in fermentable sugars, and easy to digest for most people with IBS.
For the safest choice:
- Choose 100% corn masa tortillas
- Watch portions (1 standard tortilla)
- Avoid added fibers and sweeteners
Corn tortillas can be a safe, versatile, and nutritious option on a low-FODMAP diet.