are gluten free oreos low fodmap

Gluten-free diets have gained immense popularity in recent years, with more and more people opting for gluten-free alternatives to their favorite foods. Oreos, the beloved sandwich cookies, have also embraced this trend by offering a gluten-free version. However, for those following a low FODMAP diet, it becomes crucial to determine whether these gluten-free Oreos are suitable. So, let’s answer the question, are gluten-free Oreos low FODMAP?

Understanding the Low FODMAP Diet

The low FODMAP diet is an approach commonly recommended for individuals suffering from gastrointestinal disorders such as irritable bowel syndrome (IBS). FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are a group of carbohydrates that are poorly digested by some people, leading to symptoms like bloating, abdominal pain, and altered bowel movements.

The low FODMAP diet involves restricting the consumption of high-FODMAP foods and then gradually reintroducing them to identify specific triggers. This approach helps individuals manage their symptoms and maintain a healthy digestive system.

Gluten-Free Oreos: A Suitable Option?

Gluten-free Oreos are made without wheat or any other gluten-containing ingredients, making them a safe option for individuals with gluten sensitivities or celiac disease. However, when it comes to the low FODMAP diet, the absence of gluten does not automatically make a food low FODMAP.

While regular Oreos contain wheat-based flour, gluten-free Oreos use a combination of rice flour, tapioca starch, and cornstarch as alternatives. These ingredients, particularly rice flour and tapioca starch, are considered low FODMAP. However, other factors such as sugar content and the presence of certain additives need to be considered to determine the suitability of gluten-free Oreos for a low FODMAP diet.

Sugar Content in Gluten-Free Oreos

Sugar is an important consideration for those following a low FODMAP diet, as some forms of sugar can trigger digestive symptoms. Fortunately, gluten-free Oreos contain sugar and not high-FODMAP sweeteners like fructose or high fructose corn syrup. Therefore, from a sugar perspective, gluten-free Oreos are generally low FODMAP.

Presence of Additives

Many processed foods, including cookies like Oreos, contain various additives that may not be suitable for those on a low FODMAP diet. One common additive to be cautious of is inulin, a type of soluble fiber that can be high FODMAP. However, the ingredient list for gluten-free Oreos does not include inulin or other high-FODMAP additives, making them a potentially safe option for individuals following a low FODMAP diet.


Are gluten-free Oreos low FODMAP? Based on the ingredients and the absence of high-FODMAP additives, gluten-free Oreos can be considered a potentially safe option for individuals following a low FODMAP diet. However, it is essential to remember that everyone’s tolerance to FODMAPs varies, and it’s best to consult a healthcare professional or a registered dietitian before making any dietary changes.