White Wine
Tested serving
- About 1 glass (150mL)
White wine is Low FODMAP at about 1 glass (150mL), with no FODMAP group elevated at that amount.
- At about 1 glass (150mL), white wine is low, as no FODMAP group reaches a meaningful level.
Enjoy it slowly and alongside food, with a glass of water on the side.
Why white wine is rated low
White wine is low at about 1 glass (150mL), and no single FODMAP group stands out at that serve, so what builds with more glasses is the overall FODMAP load. Keep to around this serve as your guide. That is a standard glass, but home pours and generous restaurant pours often go past it, so the rating describes a portioned glass rather than whatever the bottle divides into. A second or third glass adds to the load rather than quietly staying low. Enjoying it slowly, alongside food and with a glass of water on the side, is the easiest way to keep it at one serve.
What changes your risk
- How full the glass is The low rating attaches to about 1 glass (150mL). A generous restaurant pour can be past that measure before anyone has topped it up, so the pour is the single biggest lever on this page.
- Sweet and flavoured styles Dessert wines, wine coolers and sangria are built differently from a dry white. Sangria in particular is usually made with apple or pear juice, which brings a FODMAP load the wine itself does not carry.
- The meal around it No single FODMAP group stands out in a glass of white wine, so the thing to watch is the total FODMAP load of the sitting. A glass with a creamy pasta, garlic bread and a sweetened dessert adds up regardless of where the wine sits.
- Cider is not a stand in People swap wine for cider at the same table. Cider is made from apple, so it is not a low FODMAP swap at ordinary servings.
- Alcohol separate from FODMAPs Alcohol can unsettle the gut for some people whatever the FODMAP content, which is a different question from the rating here and worth holding alongside it.
What else works
Dry white styles served in a portioned glass fill the role best, and lengthening the wine with plain soda water over ice is an honest way to make the glass last without pouring more wine. Sparkling water with a strip of lemon or a few slices of cucumber works when you want to hold something at the table and skip the alcohol. What to leave alone: cider, sangria, wine coolers, anything sweetened with honey or agave syrup, and mixers built on apple or pear juice. If you want a non alcoholic glass with some character, chilled soda water with a wedge of lime and a few mint leaves does more than plain water without reaching for a high FODMAP juice.
How to keep it low
Pour into a marked glass or measure once with a jug so you can see what about 1 glass (150mL) actually looks like in your own glassware, because wine glasses are deceptive and the bowl is usually much bigger than the pour. Ordering a glass rather than a carafe helps, and asking for the wine and a glass of water together means you are not refilling just for something to sip. Drinking it alongside food rather than on an empty stomach, and letting the same glass last through a course, keeps the evening at one portioned serving instead of several.
Common questions
how much white wine is low fodmap
About 1 glass (150mL), a standard glass, is low. A second glass adds to the overall FODMAP load, so one portioned glass is the serve to work with.
is white wine ok on a low fodmap diet
Yes, at about 1 glass (150mL). No single FODMAP group stands out at that serve, though alcohol itself can bother some people for reasons that have nothing to do with FODMAPs.
what about sweet wine or sangria
They are not the same drink as a dry white. Sangria is normally made with apple or pear juice, which adds a FODMAP load the wine does not have, so it is not a swap for a glass of white wine.
can you drink cider instead of white wine
No. Cider is made from apple, which is not low FODMAP at ordinary servings, so it is not an equivalent to a glass of white wine.
Try FODMAP Foods
Scan any food with your camera, search every rating in this list, and see your safe portion before you eat.
Learn more
Where this rating comes from
White Wine is rated from published lab measurements of its FODMAP content, using the low, moderate and high cutoffs of Varney et al. (2017).
Feedback sent through the FODMAP Foods app has led to changes in this list.
Sources
- Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
- Measurement of short-chain carbohydrates in common Australian vegetables and fruits by high-performance liquid chromatography (HPLC). Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
- Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
- Dietary sorbitol and mannitol: food content and distinct absorption patterns between healthy individuals and patients with irritable bowel syndrome. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
- FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.
Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.