Making the Best Low FODMAP Choices at Restaurants

15 June, 2015 , ,

Ever wondered what to choose at the restaurant when you’re on a low FODMAP* diet? I have the answer for you right here.

To simplify your life, here’s a winning formula: choose a restaurant that offers options without gluten, (see box) onion or garlic.

Is Gluten a FODMAP?

It is not gluten which is the problem in the low FODMAP diet. In fact, wheat is removed from the diet for its content of fructan and not gluten. However, avoiding gluten means that you steer clear of wheat and therefore avoid one of the main sources of fructans.

It should be noted that all grilled meat, poultry, and fish without sauce, served with rice or potatoes and low FODMAP vegetables are good choices, regardless of the type of cuisine or occasion. You should be extra careful around dishes using sauces and/or broth (soups, stews, etc.), which may contain high levels of hidden FODMAP ingredients, such as onions and garlic. To see our list of foods that are high and low in FODMAPs, click here. Bearing this in mind, here are some examples of “best compromised” dishes.


Your Best Low FODMAP Choices when Eating Out


Kebabs (skewered meat), tikka and tandoori dishes served with cooked white rice are tasty and low in FODMAPs for an exotic night out.


caprese-736453_1920As a starter, have a Caprese salad or an antipasto (avoid artichokes).

Pasta (gluten-free) with most sauces (marinara, carbonara, pesto (watch the garlic!)) is suitable.

Grilled meat and poultry, polenta and steamed vegetables are also good choices.

If you choose a pizza, be sure to ask for a gluten-free crust with tomato sauce and low FODMAP toppings of your choice. Make sure that the chef doesn’t add garlic or onion to the sauce.


NachosCorn chips, beef or chicken tacos, tamales, tostadas, fajitas, and nachos are good picks. Make sure to always check that there’s no onion or garlic. It is best to avoid guacamole since avocados are high in FODMAPs. Beans and other legumes must also be avoided.

Pub food:

Grilled or roasted meat and fish with low FODMAP vegetables (for example: potato, carrot, zucchini, etc.) are good options.

Pub FoodMain-course salads are also a good choice, but always be careful to check the ingredients and ask for a preparation with no onion and garlic.

Hamburgers should be avoided as they may contain high FODMAP seasonings and ingredients.
*FODMAPs are fermentable carbohydrates that are partly responsible for causing symptoms in people with irritable bowel syndrome (IBS). For more info, read this article.


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Jef L'Ecuyer

Jef L’Ecuyer

Registered Dietitian, RD at

Jef is a nutritionist and member of the OPDQ and Dietitians of Canada. Newly graduated and passionate about culinary arts, Jef offers a simple, efficient, and practical outlook on planning daily meals. With this perspective, she is works in tandem with the SOSCuisine team.

Jef L'Ecuyer

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