Both blue and white corn tortillas are low FODMAP. Monash University has rated corn tortillas as Green, making them suitable for a low FODMAP diet.
Blue corn tortillas offer a wide safety margin, with fermentable carbohydrates only reaching moderate levels at very high intake volumes.
Blue corn FODMAP limits
A standard serving of 44 g, which is approximately two tortillas, is considered low FODMAP. Oligosaccharides such as fructans and GOS only become moderate once intake reaches 370 g, or roughly 17 tortillas. This makes two blue corn tacos safe for those in the elimination phase of the diet.
The nixtamalization process
At La Tortillería, we stone-grind Australian-grown corn in a traditional Mexican mill rather than using instant masa harina. This authentic nixtamalization process ensures our tortillas remain wholegrain, additive-free, and preservative-free. Because we control the process from grain to tortilla, we maintain a clean label that fits strict dietary requirements.
Taste and texture differences
Blue corn tortillas have a denser texture and a deeper, nuttier flavour compared to the milder white corn variety. Customers at our Kensington tortilleria often ask about the difference, noting that the blue corn adds a rich, earthy profile to their tacos. This makes them a superior authentic alternative to the processed corn products found in mainstream supermarkets like Coles or Woolworths.
Low FODMAP tortilla chips
Our White and Blue Totopos are also rated Green, as they are prepared solely from nixtamalised corn, sea salt, and non-GMO Australian canola oil. Monash University baseline testing confirms a 50 g serving is safe, while FODMAP Friendly certification verifies safety up to 93 g. Since frying oils contain no fermentable carbohydrates, the cooking method introduces zero FODMAPs.
Dietary guidance
While our products are certified gluten-free, vegan, and FODMAP friendly, nutritional needs vary by individual. We recommend consulting a GP or a registered dietitian to manage specific medical dietary restrictions.
Where to find authentic masa tortillas in Australia
You can purchase our tortillas at our store, through our online shop, or at selected independent grocers across the country.
