Tortilla and Gut Health

FODMAP Content in Tortillas

The FODMAP content of tortillas depends on the flour used. Corn tortillas made with masa harina are low in FODMAPs and generally well tolerated by people with IBS. In contrast, wheat flour tortillas are high in FODMAPs, especially fructans, which can trigger bloating and discomfort in sensitive individuals. Always check the flour type if you follow a low-FODMAP diet.

• Low-FODMAP Diet: What Is It and Why Does It Matter for Gut Health?

Histamine and Amines in Tortillas

Tortillas made from masa harina, wheat flour, lard, and salt are all low in histamine and do not act as histamine liberators or DAO blockers. This makes tortillas suitable for most people with histamine intolerance, provided the ingredients are fresh and properly stored.

• Histamine Intolerance and Your Gut: What You Need to Know

Fiber Content and Gut Motility

Masa harina tortillas provide mostly insoluble fiber, which supports regular bowel movements and digestive health. Wheat flour tortillas contain less fiber, especially if made from refined flour. Including fiber-rich fillings or sides can help boost overall fiber intake when eating tortillas.

• Food and Fibers: Why They Matter for Your Gut Health

Allergy and Sensitivity Considerations

Corn tortillas are naturally gluten-free and suitable for those with celiac disease or gluten intolerance, but should be avoided by individuals with corn allergy. Wheat tortillas contain gluten and are not suitable for people with celiac disease, gluten sensitivity, or wheat allergy. Lard may rarely cause issues for those with pork allergy.

• Allergies and Gut Health: What You Need to Know

Fat Content and Digestive Impact

Lard is used in many traditional tortilla recipes and is high in saturated fat. While it is FODMAP-free, high fat intake can slow digestion and may cause discomfort or loose stools in people with fat malabsorption, gallbladder removal, or pancreatic insufficiency. Moderation improves tolerability.

Digestibility and Preparation

Corn tortillas are generally easy to digest due to the nixtamalization process used in masa harina, which increases nutrient availability and reduces gut irritants. Wheat tortillas may be less well tolerated by those with IBS or gluten sensitivity. Cooking tortillas thoroughly and using fresh ingredients supports better digestion.

• Stomach Acidity and Digestion: Why They Matter for Gut Health

Salt and Mineral Content

Salt is FODMAP-free and does not contain histamine, but excessive sodium intake can irritate sensitive digestive tracts and may disrupt gut microbiota balance. Most people tolerate the small amounts used in tortillas, but those with salt sensitivity or digestive conditions should monitor their intake.

Ingredients in Tortilla

Explore the gut health impact of each tortilla ingredient. Click for detailed information: