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Home » FODMAP

Are Corn Tortillas Low FODMAP?

aaron l gravelyMedically Reviewed by Aaron Gravely, MD · Written by Rizza Joyce Mira, MD · Updated on February 13, 2024

A low FODMAP diet is specifically for people suffering from irritable bowel syndrome (IBS). It limits the consumption of indigestible, fermentable carbs (FODMAPs) that may trigger IBS symptoms.

are corn tortillas low fodmap

Not all high-carb foods are high FODMAP, and ascertaining which foods you can tolerate and which you can't is critical for a low FODMAP diet to work for you.

Tortillas of any kind are primarily carbs, so they often contain a lot of FODMAPs. But is that true when it comes to all tortillas?

Table of Contents
  • Are Corn Tortillas Low or High FODMAP?
  • How Low in FODMAPs Are Corn Tortillas?
  • Can You Eat Corn Tortillas on a Low-FODMAP Diet?
  • Are Other Types of Tortilla Low-FODMAP?
  • Are Corn Tortillas Good for You?
  • Conclusion

Are Corn Tortillas Low or High FODMAP?

Fresh corn is high in FODMAP, so some products containing it should be restricted or avoided on a low-FODMAP diet. However, corn tortillas are much lower in FODMAPs than corn, so you may be able to include them in your diet without triggering symptoms.

  • Are Walnuts Low FODMAP?

How Low in FODMAPs Are Corn Tortillas?

A single corn tortilla (24–26 grams) is safe for people with IBS on a low-FODMAP diet. Carb content varies between brands, so read the nutritional label carefully before buying.

Also, tortillas are usually filled, so be aware of the FODMAP content of anything you may add to your meal.

  • Are French Fries Low FODMAP?

Can You Eat Corn Tortillas on a Low-FODMAP Diet?

Eating one tortilla per sitting shouldn't impact your diet or trigger your symptoms.

fresh homemade corn tortillas
Can you eat corn tortillas on a low-FODMAP diet?

Some corn tortillas contain a good amount of fiber, which is good for your digestive system and can improve your IBS symptoms.

Are Other Types of Tortilla Low-FODMAP?

Generally, flour or wheat tortillas are much higher in FODMAPS than corn.

  • Are Raisins Low FODMAP?

As with corn, other tortillas' FODMAP content depends on the filling, so avoid those high in FODMAPs, like onions, garlic, snow peas, and leeks.

Instead, stuff your tortillas with any type of meat, spinach, tomato, or kale.

Are Corn Tortillas Good for You?

Corn tortillas are much lower in calories than flour or wheat.

They’re also lower in carbs but higher in fiber, which makes you feel full for longer and feeds good gut bacteria, preventing indigestion and keeping you regular.

Corn tortillas are also a good source of phosphorus, which helps build strong teeth and reduces muscle pain after exercise. Phosphorus also helps flush out waste from your kidneys and is necessary for DNA and RNA production.

mexican corn tortillas on cutting board
How low in FODMAPs are corn tortillas?

They're much lower in sodium than flour tortillas, and too much sodium can raise your blood pressure, increasing your risk of heart attack and stroke.

  • Are Strawberries Low FODMAP?

Corn tortillas are also a better choice for people with gluten sensitivity and celiac disease, as they're gluten-free. They also contain a good amount of magnesium, which strengthens bones and alleviates headaches, migraines, and depression.

A sufficient magnesium intake also reduces the risk of osteoporosis, high blood pressure, and pre-menstrual syndrome.

  • Are Oats Low FODMAP?

Conclusion

One tortilla per sitting is safe for those on a low-FODMAP diet. They also contain some nutrients and aren’t too high in calories.

Sources: Nutrition Data, PMC, and National Library of Medicine

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aaron l gravely

Aaron L. Gravely, MD earned his MD from Columbia University College of Physicians & Surgeons and BA in Neurobiology from Harvard College.

Aaron has over 5 years of experience revising medical content and scientific language for usage, flow, and clarity in accordance with the American Medical Writers Association (AMWA) and the American Medical Association (AMA).

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