Is Gluten-free tortilla (rice, corn, or tapioca) Low FODMAP?
Gluten-free tortilla (rice, corn, or tapioca) is low FODMAP at a serving of 1 wrap (50 g) and is generally well tolerated during the elimination phase.
Serving thresholds
| Serving | FODMAP level | Data quality |
|---|---|---|
| 1 wrap (50 g) | Low | Class rule |
Thresholds are per sitting. FODMAP load stacks across a meal — two “low” servings of different foods can still add up.
Good to know
Plain rice-, corn-, or tapioca-flour wraps skip the wheat fructans — one wrap is low-FODMAP. Three label-level exceptions push the FODMAP load up: (1) chickpea- or pea-protein-flour wraps add high GOS; (2) "high-fibre" wraps with chicory root, inulin, or FOS add fructans; (3) onion/garlic powder in flavoured wraps adds fructans. Check the ingredients list.
Where these numbers come from
- Derivation note: Plain rice/corn/tapioca-flour wraps lack the wheat fructans documented in Biesiekierski 2011; brand-specific exceptions arise when chicory root or onion/garlic seasonings are added.
- Peer-reviewed paper: Biesiekierski JR et al. (2011) Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. J Hum Nutr Diet 24(2):154–76.
Phase derives serving thresholds from published research and food-composition data so every number is auditable.
Related foods
This page is for informational purposes only and is not medical advice. FODMAP content varies with ripeness, processing, and brand. Always work with your doctor or a registered dietitian on dietary changes for IBS.