Corn tortillas and the low fodmap revolution: a promise of relief?

Low-FODMAP diets have gained popularity for managing the uncomfortable symptoms associated with irritable bowel syndrome (IBS). Understanding which foods are low in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) is crucial for following this diet effectively. One common question that arises is: Is corn tortillas low FODMAP?

What are FODMAPs?

FODMAPs are short-chain carbohydrates that can cause digestive distress in individuals with IBS. They are poorly absorbed in the small intestine, leading to fermentation and gas production in the colon, which can result in symptoms such as bloating, abdominal pain, and diarrhea.

Corn Tortillas and FODMAPs

Yes, corn tortillas are considered low FODMAP.

According to Monash University, the leading research center in FODMAPs, a serving of 1 corn tortilla (50g) contains less than 0.1g of FODMAPs, which is considered low FODMAP. This means that most people with IBS can tolerate corn tortillas in moderation without experiencing any adverse symptoms.

Other Low-FODMAP Tortilla Options

While corn tortillas are a good low-FODMAP option, there are other tortilla types that are also considered low FODMAP:

• Rice tortillas: Made from rice flour, rice tortillas are naturally low in FODMAPs.
• Gluten-free tortillas: Many gluten-free tortillas made with alternative flours, such as almond flour or coconut flour, are also low FODMAP.

High-FODMAP Tortilla Options

It’s important to note that not all tortillas are low FODMAP. Some types of tortillas, such as wheat tortillas, whole-wheat tortillas, and spinach tortillas, are high in FODMAPs and should be avoided on a low-FODMAP diet.

How to Choose Low-FODMAP Tortillas

When choosing low-FODMAP tortillas, it’s essential to:

• Check the label: Look for tortillas that are labeled “low FODMAP” or “FODMAP-friendly.”
• Read the ingredient list: Avoid tortillas that contain high-FODMAP ingredients, such as wheat flour, onions, or garlic.
• Choose plain tortillas: Flavored tortillas often contain high-FODMAP ingredients, so opt for plain tortillas instead.

Serving Size Considerations

While corn tortillas are low FODMAP, it’s still important to consume them in moderation. A serving of 1 corn tortilla (50g) is considered low FODMAP, but larger servings may contain more FODMAPs and trigger symptoms.

Wrap-Up: Embracing Corn Tortillas in a Low-FODMAP Diet

Incorporating corn tortillas into a low-FODMAP diet can provide a satisfying and versatile option. They are a low-FODMAP alternative to traditional wheat tortillas and can be enjoyed in various dishes, such as tacos, burritos, and enchiladas. By following the tips outlined in this article, you can enjoy corn tortillas without compromising your digestive well-being.

Answers to Your Most Common Questions

1. Are all corn tortillas low FODMAP?

Yes, most corn tortillas are low FODMAP. However, it’s important to check the label to ensure they do not contain high-FODMAP ingredients.

2. How many corn tortillas can I eat on a low-FODMAP diet?

A serving of 1 corn tortilla (50g) is considered low FODMAP. Larger servings may contain more FODMAPs and trigger symptoms.

3. What are some low-FODMAP fillings for corn tortillas?

Low-FODMAP fillings for corn tortillas include grilled chicken, fish, tofu, rice, beans, and vegetables such as spinach, zucchini, and bell peppers.

4. Can I make my own low-FODMAP corn tortillas?

Yes, you can make your own low-FODMAP corn tortillas using corn flour, water, and salt.

5. What are some other low-FODMAP Mexican dishes I can make with corn tortillas?

Low-FODMAP Mexican dishes that can be made with corn tortillas include tacos, burritos, enchiladas, and quesadillas.