Is Chinese food low in FODMAP? A Guide to Gut-Friendly Eating

October 4, 2025 •

4 min read

For many, the rich flavors of Chinese cuisine are a frequent craving, but for those on a low FODMAP diet, the common use of high-FODMAP ingredients like garlic, onion, and wheat raises major concerns. A 2016 study on Asian cuisines noted that many traditional dishes are likely moderate-to-high FODMAP, making the question 'Is Chinese food low in FODMAP?' a critical one for gut health. This guide will help you navigate restaurant menus and prepare delicious, gut-friendly meals at home.

Quick Summary

Many Chinese dishes are high in FODMAPs, but with strategic ingredient swaps, mindful ordering, and smart preparation, you can enjoy flavorful, gut-friendly options like steamed dishes with rice and firm tofu, using low FODMAP sauces.

Key Points

Garlic and onion are major FODMAP culprits in many Chinese dishes, contributing to digestive issues.
Use garlic-infused oil for flavor instead of fresh garlic, as the fructans are not oil-soluble.
Choose firm tofu over silken tofu for a low FODMAP, protein-rich option in your meals.
Opt for rice noodles and rice paper wrappers instead of their wheat-based counterparts to reduce high FODMAP intake.
Traditional soy sauce and tamari are generally low FODMAP, but always check labels for added high FODMAP ingredients like garlic or onion powder.
Dining out requires communication; ask about ingredients and request steamed dishes with simple sauces on the side.
Building homemade low FODMAP Chinese meals is the safest way to ensure control over ingredients and minimize digestive triggers.

Why Chinese Food Can Be High in FODMAPs

Many of the savory and complex flavor profiles in popular Chinese cuisine rely heavily on ingredients that are high in fermentable carbohydrates (FODMAPs). The use of large quantities of aromatics like garlic and onions, along with common wheat-based products, are primary culprits. These ingredients contain fructans and other oligosaccharides that can trigger symptoms in sensitive individuals with conditions like Irritable Bowel Syndrome (IBS). Furthermore, many restaurant sauces are pre-made and can contain hidden high-FODMAP ingredients, including thickeners, high-fructose corn syrup, and more garlic and onion.

High-FODMAP Culprits to Watch For

Garlic and Onions: Staples in nearly all sauces and stir-fries, these contain high levels of fructans.
Wheat: Found in wheat-based noodles (chow mein, lo mein), wrappers (wontons, dumplings, spring rolls), and as a thickener in many sauces.
Certain Sauces: Common culprits include hoisin sauce, black bean sauce, and some brown sauces, which often contain garlic, onion, and other problematic ingredients.
Some Legumes: Mung beans and red beans are high in FODMAPs and used in some dishes and sweet soups.
Mushrooms: Some varieties, like black mushrooms, are high FODMAP.

Navigating Restaurants on a Low FODMAP Diet

Dining out can be challenging, but clear communication and smart ordering can make it possible to enjoy a meal. The key is to ask how a dish is prepared and request modifications.

Ordering Strategies for Gut Health

Start Simple: Request simple, made-to-order dishes where ingredients can be controlled.
Steamed is Safest: Opt for steamed preparations over fried or heavily sauced options, as sauces are often the primary source of hidden FODMAPs.
Control the Sauce: Ask for sauces on the side. This allows you to use a small, controlled amount or use your own.
Know Your Swaps: Request that garlic and onion be omitted. Some restaurants are more accommodating than others.

Safe Chinese Menu Options

Starters: Simple egg drop soup (confirm no added garlic/onion). Plain, fresh spring rolls with low FODMAP fillings and rice paper wrappers.
Mains: Steamed fish, chicken, or shrimp with a simple sauce of tamari, ginger, and green onion tops. Steamed firm tofu with rice. Chicken and broccoli with steamed rice and sauce on the side.
Sides: Plain steamed white or brown rice. Low FODMAP vegetables like carrots, bok choy, or green beans.

Creating Low FODMAP Chinese Cuisine at Home

Cooking at home gives you complete control over ingredients, making it the most reliable way to enjoy low FODMAP Chinese food. The following substitutions can help you recreate your favorite flavors without the digestive distress.

Low FODMAP Ingredient Swaps

For Garlic Flavor: Use garlic-infused oil. The fructans in garlic are water-soluble, not oil-soluble, so the flavor transfers to the oil without the FODMAP content.
For Onion Flavor: Use the green parts of scallions or chives. These provide an onion-like flavor without the high FODMAPs found in the white bulb.
For Soy Sauce: Use traditional, naturally fermented soy sauce, which is low FODMAP in portions up to 2 tablespoons, as the fermentation process breaks down fructans. Alternatively, gluten-free tamari is another excellent option.
For Sauces: Prepare simple sauces using safe ingredients like tamari, rice vinegar, sesame oil, and grated ginger.
For Thickeners: Use cornstarch instead of wheat flour.
For Noodles/Wrappers: Use rice noodles or rice paper wrappers.
For Protein: Firm tofu is a safe, plant-based protein, unlike silken tofu.

Comparison of High FODMAP vs. Low FODMAP Chinese Ingredients


Ingredient	Typical High FODMAP Version	Low FODMAP Alternative	Notes
Aromatics	Onion, Garlic, Shallots	Garlic-infused oil, Green parts of scallions, Chives	Fructans in garlic/onion are the issue; infused oil is safe.
Sauce	Hoisin, Black Bean Sauce	Tamari (gluten-free), Fermented Soy Sauce (up to 2 tbsp)	Check for added garlic/onion in commercial sauces.
Noodles	Wheat Noodles (Chow Mein, Lo Mein)	Rice Noodles	Wheat contains high levels of fructans.
Wrappers	Wheat Wrappers (Wonton, Egg Roll)	Rice Paper Wrappers	Rice-based wrappers are a safe alternative.
Protein	Silken Tofu	Firm Tofu	Firm tofu's processing removes water-soluble GOS/fructans.

Conclusion

While many standard Chinese dishes, particularly those from restaurants, are not naturally low in FODMAPs, it is entirely possible to enjoy this cuisine with conscious planning. The secret lies in understanding which common ingredients are high FODMAP and making strategic swaps, whether you're dining out or cooking at home. By utilizing low FODMAP bases like rice and firm tofu, incorporating gut-friendly aromatics and sauces, and being mindful of portion sizes, you can savor the delicious and complex flavors of Chinese food without compromising your digestive health. Don't be afraid to communicate your dietary needs when ordering out and experiment with homemade versions to truly tailor your meal to your needs. This way, you don't have to miss out on your favorite dishes just because you follow a specific dietary plan.

Authoritative Source: Monash University Low FODMAP Diet Blog

Frequently Asked Questions

Traditional, naturally fermented soy sauce is low FODMAP up to 2 tablespoons, according to Monash University, as the fermentation process breaks down FODMAPs. Tamari, a wheat-free alternative, is also a low FODMAP option. Always check labels for added high-FODMAP ingredients.

Many popular Chinese restaurant dishes are high in FODMAPs due to common use of garlic, onion, and wheat-based ingredients. Examples include lo mein, chow mein, dumplings, fried rice (often contains onion), and dishes with hoisin or black bean sauce.

To order low FODMAP Chinese food, request steamed dishes with plain protein (chicken, fish, shrimp, or firm tofu) and low FODMAP vegetables like bok choy or carrots. Ask for no garlic or onion in the preparation and request sauce on the side.

Restaurant-style fried rice is typically high in FODMAPs due to the use of onion and garlic. You can make a low FODMAP version at home using plain rice, garlic-infused oil, the green tops of scallions, and low FODMAP vegetables like carrots and bell peppers.

Only firm tofu is considered low FODMAP in normal serving sizes. Silken tofu, with its higher water content and different processing, is high in FODMAPs. The manufacturing of firm tofu drains out the water-soluble fructans and GOS.

Great low FODMAP sauces include tamari (a gluten-free soy sauce), traditionally fermented soy sauce (up to 2 tbsp), oyster sauce (in limited servings), fish sauce, and simple homemade sauces using ingredients like ginger, rice vinegar, and a touch of maple syrup.

Clear, simple broths can be low FODMAP, but many restaurant broths and soups, like wonton soup or hot and sour soup, are high FODMAP due to the use of onion and garlic. A safe choice is a simple egg drop soup, but confirm the ingredients with the restaurant.