Japanese
Many meals are built around plain rice, simple proteins, and clean flavors. You can often keep sauces separate and avoid onion/garlic more easily than in heavily blended cuisines.
Low-FODMAP Diet Guide
Low FODMAP Dining Guide
Spot the sneaky triggers, order simply, and enjoy dining out with fewer gut surprises.
What it is:A plan that reduces specific fermentable carbs (FODMAPs) that can trigger digestive symptoms.
Most common restaurant triggers:Onion, garlic, wheat-based thickeners/noodles, lactose-heavy dairy, and sweeteners like honey or polyols.
Best default order pattern:Grilled protein + rice/potato + low-FODMAP veg, with sauces/dressings on the side.
Portion matters:Tolerance is often dose-dependent. Smaller portions of higher-risk foods may be better tolerated.
Not meant to be forever:Typically used short-term, then foods are reintroduced to find personal triggers.
Safe Cuisines
Cuisines that typically have many options compatible with this diet. Always verify ingredients with staff.
Thai
Rice-based dishes and fresh herbs make it workable when you request no onion/garlic and keep sauces controlled. Many stir-fries can be made simply.
Vietnamese
Rice noodles, fresh herbs, and customizable bowls make it easier to remove onion/garlic and keep portions predictable.
Mexican
Corn tortillas, simple grilled meats, and build-your-own plates let you avoid wheat and control high-FODMAP add-ons.
Greek
Grilled meats, fish, potatoes, and simple salads are easy wins. You can often request no onion and keep sauces separate.
Italian
It’s doable when you choose dishes without onion/garlic bases and focus on rice, polenta, simple proteins, and olive oil.
Tips & Tricks
Practical advice for following this diet when dining out.
Before You Go
- •Skim the menu online and pick 2–3 “simple base” options (grilled protein + rice/potato) before you arrive.
- •Decide your non-negotiables: usually “no onion/garlic” + “sauce on the side.”
- •If you’re in the elimination phase, avoid experimental dishes and keep ingredients recognizable.
- •Bring a backup snack so you don’t panic-order the mystery stew when you’re starving.
At Restaurants
- •Ask early (when ordering), not after the dish lands: “Can you make this without onion and garlic?”
- •Choose dry cooking methods: grilled, roasted, steamed, seared. Avoid “marinated,” “glazed,” or “pre-seasoned” unless confirmed.
- •Request sauces, dressings, and salsas on the side, then use a small amount to control dose.
- •Swap sides: choose rice, potatoes, or salad (no onion) instead of pasta, bread, beans, or creamy sides.
Reading Menus
- •Red-flag words: “house seasoning,” “spice blend,” “broth,” “stock,” “marinated,” “aioli,” “chimichurri,” “gravy.”
- •Look for minimalist plates: “grilled,” “salt and pepper,” “lemon,” “herb,” “olive oil.”
- •Be cautious with soups: broth often includes onion/garlic even if you can’t see it.
- •Don’t trust “vegetable mix” or “seasonal veg” without asking what’s in it (portion and type matter).
Sauces, Dressings, and “Flavor Bombs”
- •Assume garlic/onion in dressings, marinades, and rubs unless confirmed.
- •Ask if garlic or onion powder is used (powders are common even when fresh isn’t).
- •If you tolerate it, ask for garlic-infused oil instead of chopped garlic.
- •Avoid sweeteners you haven’t tested: honey, agave, and polyol sweeteners can be rough.
Traveling
- •Use “plain + customizable” spots: grill houses, sushi, breakfast places, and build-a-bowl restaurants.
- •Learn one sentence in the local language: “No onion or garlic, please.” It saves the whole meal.
- •Prioritize predictability on travel days: eggs, rice bowls, grilled meats, and simple salads.
- •When unsure, choose a smaller portion and add safe sides you know you tolerate.
Hidden Ingredients to Watch
Ingredients that may violate your diet and aren't always obvious on menus.
Onion / garlic powder
Concentrated fructans; common trigger even in tiny amounts.
Found in: Seasoning blends, rubs, bouillon, sauces, chips/crisps, salad dressings
Also called: onion salt, garlic salt, spice mix, allium powder
Stock, broth, bouillon
Often made with onion and garlic even when the dish looks “plain.”
Found in: Soups, risotto, gravies, ramen/pho broth, braises
Also called: base, demi-glace, consommé, broth concentrate
Wheat flour as thickener
Wheat contains fructans; sauces and coatings can add a hidden dose.
Found in: Gravy, creamy sauces, battered/fried foods, roux-based soups
Also called: roux, flour slurry, breadcrumbs, tempura batter
Milk powder / whey / lactose-heavy dairy
Lactose is a FODMAP for many people; dairy ingredients hide in sauces and coatings.
Found in: Creamy sauces, mashed potatoes, dressings, desserts, battered items
Also called: milk solids, whey solids, sweet whey, curds
Honey, agave, high-fructose syrups
High fructose can trigger symptoms, especially in larger amounts.
Found in: Dressings, glazes, marinades, cocktails, desserts
Also called: HFCS, fructose syrup, agave nectar, honey glaze
Inulin / chicory root fiber
A concentrated fructan fiber that can be highly fermentable.
Found in: “Healthy” sauces, protein bars, low-sugar desserts, some dairy alternatives
Also called: chicory fiber, FOS, fructooligosaccharides, prebiotic fiber
Polyol sweeteners
Sugar alcohols (polyols) are a FODMAP category that can cause gas and diarrhea.
Found in: Sugar-free gum/candy, “diet” desserts, some sauces and drinks
Also called: sorbitol, mannitol, xylitol, maltitol, isomalt, erythritol (tolerance varies)
Apple/pear juice concentrate
Often high in excess fructose and used as a “natural” sweetener.
Found in: Dressings, marinades, sauces, desserts, “no added sugar” products
Also called: fruit concentrate, apple concentrate, pear concentrate
Legume-heavy additions
Beans and lentils contain GOS; portion size is critical and often exceeds tolerance in restaurant servings.
Found in: Chili, burrito bowls, hummus, bean dips, veggie burgers
Also called: garbanzo, chickpeas, lentils, black beans, kidney beans
Cashews and pistachios
Higher in GOS/fructans; common in sauces and garnishes.
Found in: Pesto variations, desserts, nut crusts, snack toppings
Also called: cashew cream, pistachio paste, nut crumble
Commonly Safe Dishes
Dishes that are typically safe for this diet. Always confirm ingredients and preparation methods.
Sliced raw fish served plainly, often with rice or simple sides.
Why safe: No wheat, no onions, and minimal ingredients when served plain.
Grilled skewered chicken.
Why safe: Easy to keep simple if seasoned with salt only and not brushed with sweet sauce.
Grilled chicken served in corn tortillas with customizable toppings.
Why safe: Corn tortillas are typically low-FODMAP; toppings can be chosen to avoid onion/garlic and large portions of high-FODMAP items.
Grilled meat skewers, often served with potatoes or rice and salad.
Why safe: Grilled meat and simple sides are easy to keep low-FODMAP when you remove onion and garlic-heavy sauces.
Rice paper rolls with shrimp or meat, herbs, and vegetables.
Why safe: Rice paper and simple fillings can be low-FODMAP when you avoid onion/garlic and control the dipping sauce.
A fluffy fried omelet, often served with rice.
Why safe: Eggs and rice are generally low-FODMAP; easiest when made without onion/garlic and served with simple condiments.
Creamy rice dish cooked in broth, often with vegetables or seafood.
Why safe: Rice-based and portion-friendly when made without onion/garlic and with tolerated add-ins.
Pescado a la plancha
Grilled fish with potatoes and salad
Simply grilled fish served with potatoes and a side salad.
Why safe: A classic low-FODMAP template: plain protein + potatoes + simple veg, with minimal sauces.
Ask the Staff
Essential phrases in multiple languages to communicate your dietary needs.
General
I’m following a Low FODMAP diet for digestive reasons. Can you help me choose something simple?
Spanish: Sigo una dieta baja en FODMAP por motivos digestivos. ¿Puede ayudarme a elegir algo sencillo?
French: Je suis un régime pauvre en FODMAP pour des raisons digestives. Pouvez-vous m’aider à choisir quelque chose de simple ?
Mandarin: 我在遵循低FODMAP饮食（为肠胃原因）。你能帮我选一道比较简单的菜吗？
Italian: Seguo una dieta a basso contenuto di FODMAP per motivi digestivi. Può aiutarmi a scegliere qualcosa di semplice?
Could I get the sauce and dressing on the side?
Spanish: ¿Podría traer la salsa y el aderezo aparte?
French: Puis-je avoir la sauce et la vinaigrette à part ?
Mandarin: 酱汁和沙拉酱可以分开放吗？
Italian: Potrei avere la salsa e il condimento a parte?
Ingredients
Does this dish contain onion or garlic (including powders)?
Spanish: ¿Este plato contiene cebolla o ajo (incluidos en polvo)?
French: Ce plat contient-il de l’oignon ou de l’ail (y compris en poudre) ?
Mandarin: 这道菜里有洋葱或大蒜吗？（包括洋葱粉/蒜粉）
Italian: Questo piatto contiene cipolla o aglio (anche in polvere)?
Is the meat or fish marinated? What’s in the marinade?
Spanish: ¿La carne o el pescado está marinado? ¿Qué lleva la marinada?
French: La viande ou le poisson est-il mariné ? Qu’y a-t-il dans la marinade ?
Mandarin: 肉或鱼有腌制吗？腌料里有什么？
Italian: La carne o il pesce è marinato? Cosa c’è nella marinatura?
Is the soup/broth made with onion or garlic?
Spanish: ¿La sopa/el caldo se hace con cebolla o ajo?
French: La soupe/le bouillon est-il préparé avec de l’oignon ou de l’ail ?
Mandarin: 汤/高汤里有用洋葱或大蒜吗？
Italian: La zuppa/il brodo è preparato con cipolla o aglio?
Swaps and Customization
Could you make it without onion and garlic, and use just salt, pepper, and herbs?
Spanish: ¿Podría prepararlo sin cebolla ni ajo y usar solo sal, pimienta y hierbas?
French: Pouvez-vous le préparer sans oignon ni ail, avec seulement sel, poivre et herbes ?
Mandarin: 可以不放洋葱和大蒜，只用盐、胡椒和香草来调味吗？
Italian: Potrebbe prepararlo senza cipolla e aglio, usando solo sale, pepe ed erbe?
Can I swap the side for rice or potatoes instead of bread/pasta/beans?
Spanish: ¿Puedo cambiar la guarnición por arroz o patatas en lugar de pan/pasta/frijoles?
French: Puis-je remplacer l’accompagnement par du riz ou des pommes de terre au lieu de pain/pâtes/haricots ?
Mandarin: 配菜可以换成米饭或土豆，不要面包/意面/豆类吗？
Italian: Posso sostituire il contorno con riso o patate invece di pane/pasta/fagioli?
Glossary
Key terms and definitions related to this diet.
FODMAP
A group of fermentable carbohydrates that can trigger digestive symptoms in some people.
Related: Fructans, GOS, Polyols, Lactose, Fructose
Low FODMAP
An eating approach that reduces high-FODMAP foods to help identify personal triggers and improve digestive comfort.
Related: Elimination phase, Reintroduction phase
Elimination phase
A short period where high-FODMAP foods are reduced to see if symptoms improve.
Related: Reintroduction phase
Reintroduction phase
A structured step where FODMAP groups are tested one by one to find what you tolerate and in what amounts.
Related: Portion size, Threshold
Fructans
A FODMAP type found in foods like wheat, onion, garlic, and some vegetables; often a major trigger.
Related: Inulin, Chicory root fiber
GOS (Galacto-oligosaccharides)
A FODMAP type common in legumes like beans, chickpeas, and lentils; portion size matters.
Related: Legumes
Polyols
Sugar alcohols (like sorbitol and mannitol) that can cause bloating and diarrhea for some people.
Related: Sorbitol, Mannitol, Xylitol, Maltitol
Lactose
A milk sugar that can be hard to digest for some people; lactose-free options may be better tolerated.
Related: Dairy-free, Low lactose
Excess fructose
When a food contains more fructose than glucose, which can be harder to absorb for some people.
Related: Honey, Agave, Fruit concentrates
Portion size
How much you eat matters on Low FODMAP. Some foods are tolerated in small amounts but not large servings.
Related: Dose-dependent, Threshold
Garlic-infused oil
Oil infused with garlic flavor. Many people tolerate it because fructans don’t dissolve well into oil (but verify preparation).
Related: Onion/garlic alternatives
FAQs
Explore More
Safe Cuisines
Related Diets
Important Disclaimer
Niblu provides general information to help you navigate menus. It is not medical advice. Low FODMAP needs and tolerances vary by person and portion size. Always confirm ingredients with restaurant staff, and consult a qualified clinician or dietitian for personalized guidance.