flour tortilla
Grains
Is flour tortilla high in gos?
Find out whether flour tortilla is high or low in gos, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.
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Compare flour tortilla across criteria
Sensitivity notes
Why gos food checker matters
Galacto-oligosaccharides (GOS) are carbohydrates found mainly in legumes and some vegetables. They're a FODMAP that can ferment in the gut, causing bloating and discomfort in sensitive people.
- Canned and rinsed legumes are lower in GOS than dried
- Start with smaller portions and build up tolerance
- Some people find beano-type enzymes helpful
Triggers
Diets
Serving size, prep, and portion notes for flour tortilla
A flour tortilla is essentially a soft wheat wrap, so it carries the two big wheat triggers together: gluten and fructans. It grades as containing gluten and high in wheat fructans and FODMAPs, which is why burritos, quesadillas and wraps can bloat or hurt if you have celiac disease, non-celiac gluten sensitivity or IBS. Switching to a corn tortilla drops the gluten and the wheat fructans in a single swap.
Watch for
Made from wheat, so it contains gluten and is off-limits for celiac disease and gluten sensitivity / High in wheat fructans, a FODMAP that bloats many people with IBS even when gluten is not the problem / Ferments readily, making it a weaker choice on a low-fermentation SIBO diet / Contains wheat, one of the top EoE and food-allergy triggers
Explore related in Grains
Compare similar foods to build a personalized list of swaps that work for your system.
GOS Guide
Everything you need to know about gos sensitivity and smart food choices.
Galacto-oligosaccharides (GOS) are carbohydrates found mainly in legumes and some vegetables. They're a FODMAP that can ferment in the gut, causing bloating and discomfort in sensitive people.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for GOS sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in gos and may trigger symptoms:
View full list
If you're sensitive to GOS, consider these strategies:
- 1Canned and rinsed legumes are lower in GOS than dried
- 2Start with smaller portions and build up tolerance
- 3Some people find beano-type enzymes helpful
- 4Firm tofu is lower in GOS than silken tofu
- 5Sprouted legumes may be better tolerated
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
Want personalized tracking?
Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Is flour tortilla high in GOS?
GOS: low signal for most people.
Can I still eat flour tortilla if I'm sensitive to GOS?
Usually fine in normal portions.
What else should I check?
Check Gluten, Gluten, and Paleo AIP next for a fuller picture.