Filo / Phyllo Pastry (Cooked)
Grains · Pastry
Filo, also spelled phyllo, is low FODMAP at 34 g of cooked pastry. The checked 40 g portion is moderate and 41 g is high, with fructans responsible for the change. The listed two-sheet serving is the moderate 40 g reference, not the low amount.
Serving sizes for filo / phyllo pastry (cooked)
Use cooked filo weight: 34 g green, 40 g amber and 41 g red. The two-sheet label belongs to the moderate reference.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 2 sheets | 40 g | Fructans 0.1 g | |
| 34 g portion | 34 g | Fructans 0.09 g | |
| 41 g portion | 41 g | Fructans 0.3 g |
Breakdown for 2 sheets
Is filo / phyllo pastry (cooked) low FODMAP?
Every displayed group is green at 34 g. Fructans rise to amber at 40 g and red at 41 g, while fructose, lactose, mannitol, sorbitol and GOS stay green. No sheet count accompanies the green or red amount. The close references make it especially important not to infer a green serving from the apparent thinness of a sheet.
Filo / Phyllo Pastry (Cooked) and IBS: what to know
In a layered filo dish, count all the pastry that ends up in your portion, including folds and overlapping pieces. A finished parcel may contain several layers plus a filling, so its total weight cannot identify the pastry amount by itself. The traffic-light figures describe the food and portion; they are not a prediction of how a one-gram difference will feel to an individual.
Gut-friendly ways to eat filo / phyllo pastry (cooked)
If you want an easily measured portion, cook plain filo separately and weigh the amount you serve alongside the filling. Use the product's directions when handling and baking it. For a layered recipe, keep track of the layers distributed between portions rather than treating each parcel as one sheet. Consult puff pastry or vegan gluten-free puff pastry separately if changing the pastry.
Frequently asked questions
Are two filo sheets low FODMAP?
The checked two-sheet amount is 40 g and moderate in fructans. Sheet sizes vary, so use cooked grams.
Why do 40 g and 41 g have different colours?
Those are the displayed reference categories. They do not establish an exact point at which every person develops symptoms.
Does this portion include a spinach or cheese filling?
No. It describes cooked filo pastry; fillings and additions need a separate assessment.
Can I weigh the sheets before baking?
The listed amounts are cooked. There is no validated conversion in this entry for the same weight of raw sheets.
Check a whole plate in seconds.
Not sure about a whole meal? Scan it with the Gut Friendly app.
Get the app
