A Guide to Eating Out: What is low FODMAP at a Chinese restaurant?

October 12, 2025 •

4 min read

Many popular Chinese dishes are high in FODMAPs due to staples like garlic and onion. Navigating what is low FODMAP at a Chinese restaurant requires careful ingredient selection and communication with staff, but it is entirely achievable with the right knowledge.

Quick Summary

Following a low FODMAP diet at a Chinese restaurant involves avoiding high-FODMAP ingredients like garlic, onions, and wheat, choosing plain steamed dishes, and requesting sauces on the side to manage digestive health.

Key Points

Avoid Hidden Triggers: Many Chinese sauces and pre-made broths contain hidden high-FODMAP ingredients like garlic and onion.
Request Customization: Always ask for your dish to be made without garlic or onion, and with sauces served on the side.
Choose Rice-Based Dishes: Plain steamed rice and rice noodles are safe staples, unlike wheat-based noodles.
Opt for Plain Proteins: Plain steamed or grilled protein (chicken, fish, tofu) is a safer choice than deep-fried or heavily marinated options.
Prioritize Safe Vegetables: Stick to low-FODMAP vegetables such as carrots, bell peppers, broccoli florets, and the green parts of scallions.
Communicate with Staff: To be safest, phone the restaurant during off-peak hours to discuss your dietary restrictions.
Check Sauce Ingredients: Ask specifically about the contents of sauces, as many contain high-fructose corn syrup or other high-FODMAP ingredients.

Navigating High-FODMAP Ingredients in Chinese Cooking

For individuals with Irritable Bowel Syndrome (IBS), a low FODMAP diet is an effective way to manage symptoms. FODMAPs are a group of fermentable carbohydrates that can trigger digestive distress in sensitive individuals. Chinese cuisine, while delicious, relies heavily on ingredients that can be high in FODMAPs, making dining out a challenge. The good news is that many flavorful alternatives and strategies exist to help you enjoy a meal out without discomfort.

Common High-FODMAP Ingredients to Avoid

To successfully navigate a Chinese menu, it's essential to recognize the most common high-FODMAP culprits.

Garlic and Onions: These aromatics are foundational to Chinese cooking but are a major source of fructans, a high FODMAP carbohydrate. This includes all types of onions, shallots, garlic powder, and onion powder.
Wheat: Many staples like wheat-based noodles (lo mein, chow mein), wonton wrappers, and dumplings are high in fructans. Battered or breaded proteins, often deep-fried, also rely on wheat flour.
Certain Vegetables: Some vegetables common in Chinese dishes are high in FODMAPs, including cabbage (in large servings), mushrooms, and snow peas.
Legumes: Beans like mung beans and red beans are often found in sauces, soups, or fillings and are high in FODMAPs.
Sweeteners: Many sauces contain high-fructose corn syrup, honey, or molasses, which are all high in FODMAPs.

The Challenges of Chinese Sauces

Sauces can be the trickiest part of a low FODMAP Chinese meal. Many pre-made restaurant sauces are thickened with wheat and contain large amounts of garlic, onion, and sweeteners. Sauces commonly containing high FODMAPs include:

Hoisin Sauce (garlic)
Black Bean Sauce (fermented black beans, garlic, onion)
Sweet and Sour Sauce (onion, high-fructose corn syrup)
Teriyaki Sauce (garlic, onion)
Szechuan Sauce (garlic, onion)

How to Order Low FODMAP at a Chinese Restaurant

Successful low FODMAP dining at a Chinese restaurant relies on careful ordering and a willingness to request modifications. The following strategies can help ensure your meal is safe.

Call Ahead and Communicate Clearly

Before you even arrive, it’s a good idea to check the restaurant's menu online and consider calling them during a slow period. Explain your dietary restrictions, specifying that you cannot have garlic, onions, shallots, or wheat. Ask if dishes can be cooked to order and if sauces can be made without high-FODMAP ingredients or served on the side. Some restaurants, particularly those specializing in Buddhist vegetarian cuisine, may be easier to work with as their recipes naturally omit garlic and onion.

Build Your Safe Meal

Instead of ordering a pre-made specialty dish, build your own meal from safe components:

Proteins: Choose plain steamed or grilled proteins such as chicken, fish, shrimp, or firm tofu. Request them cooked simply, without marinades or heavy sauces.
Starch: Stick to plain steamed rice (white or brown) or rice noodles (like rice vermicelli or kway teow). Avoid wheat-based noodles and fried rice unless you can confirm it is made without onion and garlic.
Vegetables: Request a stir-fry with a variety of low-FODMAP vegetables, including:
- Bell peppers
- Bok choy
- Broccoli florets
- Carrots
- Green beans
- Bamboo shoots
- Water chestnuts
- The green parts of scallions (spring onions)
Seasoning: Flavor your dish with low-FODMAP seasonings. Ask for sauces to be served on the side, allowing you to control the amount and type. Safe options include:
- Soy sauce (tamari for gluten sensitivity) in limited quantities
- Oyster sauce
- Ginger
- Chinese five-spice powder
- Rice vinegar

Comparing Low FODMAP vs. High FODMAP Chinese Dishes


High FODMAP Dishes	Low FODMAP Alternatives
General Tso's Chicken	Steamed chicken with ginger and scallion greens
Beef with Broccoli (with garlic/onion sauce)	Custom beef stir-fry with broccoli, carrots, and bell peppers
Lo Mein or Chow Mein (wheat noodles)	Stir-fry with rice vermicelli noodles
Wonton Soup or Dumplings	Egg Drop Soup (without garlic/onion) or rice paper rolls
Fried Rice (with garlic/onion)	Plain steamed rice with safe proteins and vegetables
Sweet and Sour Pork/Chicken	Plain steamed pork or chicken with a small amount of sweet and sour sauce on the side
Black Bean or Hoisin-Based Dishes	Steamed or grilled protein with safe vegetables and a simple soy or oyster sauce

Conclusion

While a low FODMAP diet might seem restrictive, particularly when dining on complex cuisines, it is completely possible to enjoy a satisfying Chinese meal. The key is to be proactive and informed: avoid the common high-FODMAP offenders like garlic, onion, and wheat-based products; and prioritize plain, steamed, or grilled options with customizations. By communicating your needs clearly and focusing on simple, fresh ingredients, you can control your meal and prevent unpleasant IBS symptoms. Resources like the Monash University Low FODMAP Diet app can be invaluable when making menu decisions. Armed with this knowledge, you can confidently dine out and enjoy your favorite cuisine with minimal digestive distress.

Frequently Asked Questions

Soy and oyster sauce are often low FODMAP in moderate amounts. However, many others like hoisin, black bean, and sweet and sour sauce typically contain high-FODMAP ingredients such as garlic, onion, or high-fructose corn syrup.

Fried rice is typically high-FODMAP due to the inclusion of onion and garlic. It is best to order plain steamed rice instead or ask if the restaurant can prepare a custom version without these ingredients.

Fresh rice paper spring rolls filled with low-FODMAP ingredients can be a safe choice. Deep-fried versions and egg rolls should be avoided as they typically contain wheat wrappers and potentially high-FODMAP fillings.

Most dumplings and wontons are high-FODMAP due to wheat wrappers and fillings often containing onion and garlic. Avoid them, especially during the elimination phase.

Yes, firm tofu is generally low FODMAP and a safe protein choice. Silken tofu, however, is higher in FODMAPs and should be avoided.

Ginger is a safe and common seasoning. Many Chinese dishes use safe spices like five-spice powder. Always be wary of unknown spice mixes that might include hidden garlic or onion powder.

Call ahead and explain your medical dietary needs. Be polite and specific, asking if dishes can be prepared without garlic and onion, and request sauces on the side to control your intake.