A low FODMAP diet is commonly used to help manage uncomfortable digestive symptoms associated with Irritable Bowel Syndrome (IBS). FODMAPs are small carbohydrates—Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols—that are poorly absorbed in the small intestine. These unabsorbed sugars travel to the large intestine, where they ferment and pull water into the gut, leading to gas, bloating, and pain. Navigating social drinks on this restrictive diet can be challenging, making the FODMAP status of wine a frequent question.
The Official Low FODMAP Status of Wine
Wine is generally considered a low FODMAP beverage, which is often surprising since it is made from grapes, a fruit that naturally contains sugars. The reason for this low status lies in the winemaking process, specifically the fermentation stage.
During fermentation, yeast consumes the natural sugars present in the grape juice. These sugars are the fermentable carbohydrates that would otherwise be classified as FODMAPs. The yeast converts nearly all of this sugar into alcohol (ethanol) and carbon dioxide, which significantly reduces the residual sugar content and the FODMAP load in the final product.
Major low FODMAP authorities, such as Monash University, have tested standard red, white, and sparkling wines and confirmed them to be low in FODMAPs. Therefore, most standard wines are safe to consume within the recommended guidelines.
Understanding Safe Serving Sizes and Types
While wine is chemically low FODMAP, the quantity consumed is a significant factor in maintaining symptom control. For most standard red, white, and rosé wines, the accepted low FODMAP serving size is one glass, typically measured as 150 milliliters or 5 ounces.
Consuming more than this single serving in one sitting may lead to a FODMAP stacking effect, which could overwhelm the gut and trigger symptoms. Even low FODMAP foods and drinks contain trace amounts of these carbohydrates, and consuming multiple servings can push the total FODMAP load into the moderate or high range.
Furthermore, the type of wine drastically affects its FODMAP rating. Dessert wines, fortified wines, and “sticky” wines like Port, Sherry, or Ice Wine are frequently high FODMAP. These sweeter varieties often have fermentation stopped early, or have extra sugar or grape concentrate added back in, leaving a high amount of residual sugar, particularly fructose. Sparkling wines, such as Champagne, are generally low FODMAP at the 150 mL serving size, but the carbonation can still be a non-FODMAP trigger for some people.
Why Wine Still Causes Digestive Distress
Despite being low FODMAP, many people still experience digestive symptoms after drinking wine, indicating that other mechanisms are at play. The most significant non-FODMAP trigger is the alcohol itself, or ethanol, which acts as a general irritant to the gastrointestinal tract.
Alcohol can increase gut motility, meaning it speeds up the movement of contents through the digestive system, which can cause diarrhea. Ethanol also increases the permeability of the gut lining, sometimes referred to as “leaky gut,” leading to localized inflammation. This irritation can independently mimic or exacerbate typical IBS symptoms like abdominal pain and discomfort. These effects are dose-dependent, meaning larger quantities of wine will have a greater irritating effect.
Other compounds naturally found in wine can also cause trouble for sensitive individuals. Red wines, in particular, contain higher levels of histamines, which can sometimes trigger symptoms that feel similar to an IBS flare, such as headaches or flushing. Additionally, sulfites, which are used as a preservative, may cause reactions, although this is more commonly associated with asthma-like symptoms than typical IBS distress.