Low FODMAP taco? Yes, Please!

If you are still on the elimination phase of the low FODMAP diet I would recommend dividing the recipe by 5. If you have undertaken reintroduction you can increase the portion size to your own tolerance.

As beans become high in the FODMAP GOS (galactooligosaccharide) it is important that you watch your portion size. You can still enjoy beans in the right quantities even during the elimination phase.

You can either have these tacos as a starter to your meal, or make different taco fillings such as chicken and fish for a more exciting taco night and to ensure you stick to a low FODMAP serving.

Serves 5


  • 1 can of pinto or kidney beans, rinsed and drained
  • 1 tbsp garlic infused oil
  • 2 tbsp fajita seasoning; see recipe below
  • 2 tomatoes, chopped
  • 1 gem lettuce
  • Plain dairy free or lactose free yoghurt
  • 10 gluten free tortilla e.g. Old el paso gluten free white corn tortilla wraps
  • Jalapenos (optional)
  • 60g Grated cheese (optional)
  • 100g avocado
  • Fresh coriander (optional)
  • 1/4-1/8 green chilli e.g jalapeno (adjust quantity to your taste)

Low FODMAP taco seasoning:

  • 1 tbsp paprika
  • 1 tbsp ground cumin
  • 1/4 tsp ground black pepper
  • 1/2 tsp salt
  • 1 tsp cayenne pepper
  • 1/2 tbsp oregano


  • 2 cups lettuce, shredded
  • 1 cup cabbage, shredded
  • ½ cup chopped tomatoes
  • ½ cup sweetcorn
  • Handful of sliced black olives
  • Handful of chopped coriander


  1. Heat a frying pan over medium heat. Add the garlic infused oil, then saute the beans and add the fajita seasoning. Cook for a couple of minutes and set aside.
  2. Place another frying pan on medium heat and warm the tortillas for a few minutes on each side.
  3. In a pestle and mortar, pound a handful of coriander leaves and 1/8 green chilli.
  4. Once warm, fill each tortilla with lettuce, tomatoes, beans, a tsp of yoghurt and a tsp of avocado. Top with cheese and coriander.
  5. Serve with the salad. Simply toss all the ingredients together.

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