Is Wine Low FODMAP? What to Know Before You Pour That Glass

Yes—wine is generally low FODMAP in moderation. That’s right! You don’t necessarily have to give up your evening pour just because you’re trying to avoid gut symptoms. But as always with the low FODMAP diet, the details matter—especially when it comes to portion size and ingredients.

Let’s dive in and uncork the facts.

Is Wine Low FODMAP?

According to Monash University, both red and white wine are considered low FODMAP in servings of 150ml (about 5oz). That’s a standard glass of wine, making it one of the few alcoholic beverages that fits comfortably into a low FODMAP lifestyle.

Wine is naturally low in fructose, and the fermentation process reduces FODMAP levels even further. However, like any alcohol, wine can still be a gut irritant—so even though it’s low FODMAP, it might not sit well with everyone.

Serving Size Matters

The keyword here is moderation. Once you go beyond the 150ml mark, the chances of triggering symptoms go up—not necessarily because of FODMAPs, but due to alcohol’s general impact on gut motility. Large servings of alcohol can lead to diarrhea, cramping, or increased gut sensitivity in people with IBS.

Stick to one standard glass per sitting to stay in the low FODMAP safe zone.

Red vs. White vs. Sparkling: Does It Make a Difference?

Not really—when it comes to FODMAPs, red, white, rosé, and even sparkling wine like Champagne are all low FODMAP in 150ml servings.

However, people may tolerate different types differently due to:

• Tannin levels – Red wines have more tannins, which may cause stomach upset in some
• Acidity – White wines and sparkling varieties are more acidic, which could bother sensitive stomachs
• Sulfites – Common in all types of wine, and while not a FODMAP, they can still trigger headaches or sensitivities in some people

If you’re unsure, try different types and track how your body reacts.

Watch Out for Wine-Based Products

Wine by itself is usually fine, but watch for wine used in:

• Pre-made sauces or marinades (may contain garlic, onion, or other high FODMAP ingredients)
• Mulled wine (often made with honey and citrus zest—both high FODMAP)
• Wine coolers or flavored wines (may include high FODMAP sweeteners like fructose or sorbitol)

Always read labels, especially with flavored or bottled “wine drinks.”

Tips for Enjoying Wine on a Low FODMAP Diet

• Stick to 1 glass (150ml) per sitting
• Pair it with a low FODMAP meal to reduce digestive impact
• Avoid sugary mixers, honey, or fruit juice additions
• Drink slowly and mindfully—your gut will thank you
• Stay hydrated by alternating with water

Final Thoughts: Can You Drink Wine on a Low FODMAP Diet?

Yes—you can absolutely enjoy wine on a low FODMAP diet, as long as you keep your serving to 150ml and choose your wine wisely. It’s one of the more FODMAP-friendly alcohol options, but like everything else on this diet, moderation is key.

As always, every gut is different—so start small, track your response, and find what works for you.

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