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, onion or garlic.
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 the list of the main foods high in FODMAP click here. To see the list of the main foods with low or medium FODMAP content click here. Bearing this in mind, here are some examples of “best compromised” dishes.
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.
Kebabs (skewered meat), tikka and tandoori dishes served with cooked white rice are tasty and low in FODMAPs for an exotic night out.
As a starter, have a Caprese salad or an antipasto (avoid artichokes).
Pasta (gluten-free and low-FODMAP) 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 (and verify that it is also low-FODMAP) with tomato sauce and low FODMAP toppings of your choice. Make sure that the chef doesn’t add garlic or onion to the sauce.
Corn 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.
*FODMAPs are fermentable carbohydrates that are partly responsible for causing symptoms in people with irritable bowel syndrome (IBS). For more info, read this article.