Are Tacos Low FODMAP?

Are Tacos Low FODMAP?

Do you love tacos, but suffer from IBS or other digestive issues? If so, you may be wondering if tacos are allowed on the Low FODMAP diet. The good news is that there is no one-size-fits-all answer to this question. While some tacos may be low FODMAP friendly, others can trigger digestive symptoms. In this article, we will look at what you need to know about tacos and the Low FODMAP diet so that you can make an informed decision about what works best for your digestive health.

Yes, tacos can be low FODMAP depending on the ingredients used. For example, tacos with beans and vegetables can be low FODMAP as long as they don’t contain garlic or onion. It is important to check the ingredients list for any potential FODMAPs.


FODMAP stands for fermentable oligo-saccharides, di-saccharides, mono-saccharides and polyols. It is a group of short chain carbohydrates that are poorly absorbed by the small intestine. FODMAPs are found in many foods such as fruits, vegetables, grains and dairy products. They can cause digestive issues for some people, such as bloating, gas and abdominal pain.


Irritable bowel syndrome (IBS) is a common digestive disorder characterized by abdominal pain, bloating, constipation or diarrhea. People with IBS often experience symptoms after eating certain foods containing FODMAPs. Following a low FODMAP diet can help reduce symptoms of IBS by limiting the amount of FODMAPs consumed.

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How to Make Low FODMAP Tacos

Tacos are a delicious Mexican dish that can be enjoyed on a low FODMAP diet. To make low FODMAP tacos, you will need to choose the right ingredients that are low in FODMAPs. This includes choosing a low-FODMAP tortilla, ground beef, and toppings like lettuce, tomatoes, and cheese. You will also want to use a low-FODMAP seasoning blend for your taco filling. Here is how to make low FODMAP tacos:

First, cook the ground beef in a large skillet with a tablespoon of oil. Add the seasoning blend and cook until the beef is cooked through. Once cooked, remove from heat and set aside.

Next, warm up your tortillas in the oven or microwave until they are pliable. Fill each tortilla with about two tablespoons of taco filling and top with lettuce, tomatoes, cheese, and any other desired toppings. Fold up the tortilla into a taco shape and serve hot.

Finally, enjoy your delicious tacos! If you want to add some extra flavor to your tacos, try adding some chopped fresh cilantro or jalapeno peppers for an added kick of flavor. For an even healthful meal option, try adding black beans or corn for extra protein and fiber. Low FODMAP tacos are an easy way to enjoy a flavorful meal without having to worry about triggering digestive symptoms!

Tips for Eating Out at Mexican Restaurants on the Low FODMAP Diet

Eating out at a Mexican restaurant can be tricky if you are following a low FODMAP diet, but it doesn’t have to be. There are many delicious and nutritious meals that can be made without high FODMAP ingredients. Here are some tips to help you make the best choices when eating out at Mexican restaurants:

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1. Ask your server which dishes are low FODMAP. Many restaurants now offer low FODMAP versions of their traditional dishes, so be sure to ask your server which dishes can accommodate your diet.

2. Choose dishes with lean protein. Look for dishes that have lean proteins such as chicken, fish, or shrimp rather than red meat or pork which may contain higher amounts of FODMAPs.

3. Opt for fresh vegetables and fruits instead of canned or pickled ones. Canned and pickled vegetables often contain higher levels of FODMAPs than fresh produce, so it’s best to avoid them if possible.

4. Avoid sauces that contain high-FODMAP ingredients such as garlic and onion powder or concentrated tomato paste/puree as these can add additional FODMAPs to a dish.

5. Ask for alternative sides such as grilled vegetables or salad instead of refried beans, rice, corn tortillas, and potatoes which are all high in FODMAPs.

6. Skip the chips and salsa appetizer as this is usually high in garlic and onion powder (two major sources of FODMAPs).

By following these tips, you will be able to enjoy a delicious meal at a Mexican restaurant while still adhering to your low-FODMAP diet!


Tacos can make a delicious and nutritious meal for those following a low FODMAP diet. With some modifications and careful ingredient selection, tacos can be enjoyed as part of a low FODMAP meal plan. Soft tortillas, hard shells, and lettuce wraps are all low FODMAP options for taco shells. When selecting ingredients to fill your taco, look for low FODMAP vegetables such as bell peppers, zucchini, lettuce, tomatoes, and onions. For protein sources, opt for lean meats such as chicken or turkey. Avoid high FODMAP ingredients such as beans, avocados, and cheese. Finally, top your tacos with a low FODMAP sauce or salsa to add flavor without triggering IBS symptoms.

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By following these tips and making sure you’re aware of which ingredients you should avoid in your tacos, you can enjoy a delicious and nutritious taco meal while sticking to your low FODMAP diet.