What Indian takeaway is low FODMAP? A Guide to IBS-Friendly Indian Food

Did you know that up to 15% of the global population experiences Irritable Bowel Syndrome (IBS), making dietary choices like Indian takeaway a major concern for many? Navigating the menu to find out what Indian takeaway is low FODMAP? is a common challenge, but with the right knowledge and communication, enjoying flavorful Indian cuisine is entirely possible.

Quick Summary

An Indian takeaway meal is possible on a low FODMAP diet by focusing on dishes with safe ingredients like plain rice and grilled meats. Key strategies involve avoiding high-FODMAP items such as onion, garlic, wheat bread, and certain lentils, while prioritizing modifications for sauces and vegetable selection.

Key Points

• Check ingredients: Most Indian takeaway sauces contain high-FODMAP onion and garlic, so always ask about the preparation.

• Choose Tandoori: Grilled or tandoori meats are often a safer protein choice, just be mindful of the marinade.

• Substitute Aromatics: Asafoetida (hing) and garlic-infused oil can mimic onion and garlic flavour without the FODMAPs.

• Opt for plain rice: Avoid wheat-based items like naan and roti, and instead choose plain basmati rice as your base.

• Moderate dairy and legumes: Creamy curries and most lentil/chickpea dishes are typically high-FODMAP, but some alternatives like lactose-free yogurt and small portions of specific lentils can work.

• Explore Jain cuisine: Restaurants specializing in Jain food are an excellent option, as they traditionally cook without onion and garlic.

While traditional Indian cuisine is celebrated for its rich, complex flavours, many of these dishes feature high-FODMAP ingredients like onion, garlic, and specific legumes that can trigger digestive symptoms for individuals with Irritable Bowel Syndrome (IBS). However, with a few informed choices and simple modifications, you can still enjoy a delicious Indian takeaway. The key is to understand which ingredients to avoid and which dishes are inherently safer.

Decoding High and Low FODMAP Indian Ingredients

FODMAPs are fermentable carbohydrates that can cause gas and bloating in sensitive individuals. Many staple Indian ingredients fall into this category, but there are plenty of low-FODMAP alternatives and safe spices to rely on.

High-FODMAP ingredients to watch out for:

• Onion and Garlic: These are fundamental flavour bases in many Indian gravies, marinades, and sauces, and are very high in fructans. They should be avoided unless you can confirm they were not used.
• Lentils and Chickpeas: Chana masala and various dals are often made with high-FODMAP lentils and legumes. Some, like red lentils (masoor dal), may be tolerated in small, well-cooked portions.
• Wheat-based products: Naan and roti are typically made with wheat flour, a high-FODMAP grain. These should be swapped for low-FODMAP alternatives.
• High-Lactose Dairy: Many creamy sauces, raitas, and desserts contain regular dairy, which is high in lactose.
• Certain Vegetables: Avoid high-FODMAP vegetables commonly used, such as cauliflower and mushrooms.

Low-FODMAP alternatives and safe ingredients:

• Aromatic Substitutes: Asafoetida (hing) can provide an onion-like flavour when used sparingly. You can also use garlic-infused oil, as the FODMAPs do not infuse into the oil itself.
• Dairy Alternatives: Lactose-free yogurt can be used for marinades and raita. Light coconut milk is also a low-FODMAP option in moderate portions.
• Safe Grains: Plain white or brown basmati rice is an excellent, low-FODMAP base for your meal.
• Low-FODMAP Vegetables: Opt for dishes with carrots, spinach, green beans, bell peppers, zucchini, and eggplant.
• Abundant Spices: Many common Indian spices are low-FODMAP, including turmeric, cumin, coriander, ginger, cardamom, and fennel.

Low FODMAP Indian Takeaway Options

When scanning the menu, look for these dishes and always inquire about their specific preparation to ensure they are free of onion and garlic.

• Tandoori Dishes: Meat or paneer cooked in a tandoor oven is often marinated with yogurt (which can be substituted with lactose-free yogurt) and spices, but generally avoids a heavy onion-garlic sauce. Request plain tandoori without a separate sauce.
• Plain Rice: A reliable and filling option to accompany any low-FODMAP choice.
• Idli or Plain Dosa: These steamed or fermented dishes, made primarily from rice, are good choices, provided the accompanying chutney is made without onion or garlic. Monash University has a specific recipe for a low FODMAP avial curry that could accompany them.
• Mild Curry with a Coconut Base: A mild fish or chicken curry made with low-FODMAP vegetables and light coconut milk can be a great option. Make sure to ask for no onion or garlic in the sauce.
• Paneer Dishes (Modified): A simple paneer dish can be prepared with low-FODMAP ingredients, such as a tomato and spinach base, rather than a creamy sauce. Ensure only a moderate portion of paneer is consumed due to lactose content.
• Jain Cuisine: If available, look for Jain restaurants. This style of cooking inherently avoids root vegetables like onion and garlic, making it a very safe bet.

High FODMAP vs. Low FODMAP Indian Takeaway

Item	High FODMAP Version	Low FODMAP Version (Ask for modifications)
Main Dish	Chana Masala (chickpeas)	Chicken or Fish Tandoori
	Chicken Tikka Masala (creamy sauce)	Coconut Milk & Tomato-based Chicken Curry
	Rogan Josh (onion/garlic base)	Jain-style vegetable curry (no onion/garlic)
Side	Naan Bread (wheat)	Plain Basmati Rice
	Vegetable Pakoras (chickpea flour)	Safer Vegetable Mix
Sauce	Standard Curry Sauce (onion/garlic)	Custom tomato/coconut sauce (no onion/garlic)
Dessert	Gulab Jamun (dairy, wheat)	Fresh pineapple or banana

Strategies for Ordering a Low FODMAP Takeaway

1. Call Ahead: The best strategy is to call the restaurant in advance and explain your dietary needs. Most restaurants are willing to accommodate requests for no onion or garlic.
2. Stick to Simpler Dishes: Choose dishes with fewer ingredients, as they are easier to modify. A basic chicken tikka with no sauce is a safer starting point than a complex curry.
3. Specify Ingredients: Be clear when ordering, stating "no onion, no garlic, please" and mentioning any other specific triggers like lentils or high-lactose dairy. Specify a coconut milk or tomato-based sauce for curries.
4. Embrace Grilled Meats: Tandoori dishes are often your safest protein option. Just ensure the marinade doesn't contain hidden high-FODMAP ingredients.
5. Control the Spice: While not a FODMAP, capsaicin in spicy food can irritate a sensitive gut. Request a mild spice level to avoid triggering symptoms.
6. Use Low-FODMAP Resources: If cooking at home is an option, you have complete control over ingredients. Resources like Monash University's app offer specific serving sizes for various ingredients and recipes.

Conclusion

Although finding a truly low-FODMAP Indian takeaway can be a challenge, it's not impossible. By being aware of common high-FODMAP ingredients like onion and garlic, and by learning which dishes are generally safer, you can make smarter choices. Focusing on plain rice, tandoori items, and specially requested curries with safe bases allows you to enjoy the wonderful flavours of Indian cuisine without the digestive distress. Communication with the restaurant is paramount for a successful and satisfying meal. For those with severe sensitivities, cooking at home with low-FODMAP certified sauces offers the most control and peace of mind.

Frequently Asked Questions

Can I eat Indian curries on a low FODMAP diet?

Most Indian curries are not low FODMAP because their bases contain onion and garlic. However, you can request a custom-made curry using garlic-infused oil, safe vegetables, and no onion or garlic.

Is naan bread low FODMAP?

No, traditional naan bread is made with wheat flour, which is a high-FODMAP ingredient. It should be avoided on a low FODMAP diet. Plain rice is the best alternative.

What about lentil dishes, like dal?

Many dals are high in FODMAPs. Some varieties, like red lentils (masoor dal), can be low FODMAP in very small, well-cooked portions. Always check preparation for added onion or garlic.

How can I get the flavour of onion and garlic in my Indian takeaway?

You can ask the restaurant to use asafoetida (hing) and garlic-infused oil instead of fresh onion and garlic. Asafoetida offers a similar savory taste.

Is plain rice low FODMAP?

Yes, plain white or brown rice is considered low FODMAP and is a safe staple for your Indian takeaway meal.

What are Jain restaurants, and are they a safe option?

Jain cuisine is a vegetarian diet that, by religious practice, avoids root vegetables like onions and garlic. Jain restaurants are therefore often a very safe choice for a low FODMAP Indian meal.

Are creamy Indian curries, like Korma, low FODMAP?

Rich, creamy curries like korma often contain high-FODMAP dairy, onion, garlic, and sometimes cashews. While a mild korma might be possible with modifications, it's generally safer to opt for a custom coconut milk-based curry or tandoori dish.

What about sides like pakoras?

Pakoras are typically made with chickpea flour and high-FODMAP vegetables and should be avoided. Plain rice or a small portion of a safe side dish is a better alternative.