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High FODMAP
Veggie Wrap
Avoid during the elimination phase of the diet.
This plant-based option layers assorted roasted vegetables, hummus, or cheese inside a soft wheat tortilla, creating a meal where vegetable ripeness and spread composition dictate digestive safety. The wheat tortilla introduces significant fructans, while commercial hummus and roasted beet or pumpkin fillings elevate galacto-oligosaccharide and polyol exposure. Careful vegetable selection and spread modification are essential for maintaining comfortable digestion. Strategic ingredient swaps allow individuals to enjoy portable plant-based meals without symptom flare-ups.
fork_spoon Serving Size
No safe serving size
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sticky_note_2 Clinical Notes
Request plain grilled vegetables like zucchini and eggplant while avoiding roasted onions, mushrooms, and cauliflower that elevate polyol and fructan levels. Replace commercial hummus with a certified low-FODMAP avocado mash or plain olive oil spread to eliminate galacto-oligosaccharide triggers entirely. Swap the wheat tortilla for a rice-based wrap to completely remove the primary fructan source from the meal structure. Serving with plain carrot sticks instead of celery provides additional crunch without digestive compromise.
psychiatry
Dietitian Tip
Individual tolerance varies. If you are in the elimination phase, stick strictly to the recommended serving sizes and consult your healthcare provider if symptoms persist.
Disclaimer: FODMAP content can vary based on ripeness, brand, and preparation method. This database uses general clinical averages. Always listen to your gut and consult a dietitian if unsure.