What to order at a Mexican restaurant if you have IBS? A low-FODMAP survival guide

Many people with Irritable Bowel Syndrome (IBS) find dining at Mexican restaurants challenging due to common triggers like garlic and onions. However, with a few key strategies, you can confidently navigate the menu and know exactly what to order at a Mexican restaurant if you have IBS.

Quick Summary

This guide provides practical strategies for choosing IBS-friendly meals at Mexican restaurants by focusing on low-FODMAP options, customizing orders, and avoiding common triggers like onion, garlic, and beans. It details safe menu items and modifications for a comfortable dining experience.

Key Points

• Avoid Garlic and Onion: These are high-FODMAP staples in many Mexican sauces, rice, and meats, so always ask for dishes without them.

• Choose Corn over Flour Tortillas: Corn tortillas are generally a safe, low-FODMAP alternative to wheat-based flour tortillas.

• Opt for Grilled Proteins: Select simply seasoned grilled chicken, steak, or shrimp over heavily marinaded or fried meats to minimize hidden triggers.

• Beware of Beans and Salsa: Refried beans and most restaurant salsas are high in FODMAPs due to beans, onion, and garlic. It’s best to avoid them.

• Customize Your Order: Building your own meal with safe ingredients like plain rice, grilled meat, and tolerated vegetables gives you full control.

• Manage Portion Sizes: Be mindful of how much you eat, especially with high-calorie or potential trigger foods like chips, avocado, and sour cream.

Avoiding Hidden Triggers in Mexican Cuisine

Mexican food is known for its vibrant flavors, but many of the traditional preparations rely on ingredients that are high in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) and can trigger IBS symptoms. The most significant culprits to be aware of include:

• Garlic and Onions: These are staples in salsas, marinades, sauces, rice, and seasoned meats. It is crucial to specifically ask for dishes to be prepared without these ingredients.
• Beans: Black beans and pinto beans are common sides and fillings but contain high levels of FODMAPs, even in small quantities, and are known to cause gas and bloating. Refried beans are often prepared with extra fat, garlic, and onion, making them a triple threat for sensitive stomachs.
• Wheat Tortillas: Standard flour tortillas are wheat-based and contain fructans, a type of FODMAP. It is best to opt for corn tortillas or a burrito bowl.
• Spicy Chiles: While not all chiles are high in FODMAPs, the capsaicin in hot peppers can act as a gut irritant and trigger symptoms in some individuals. Use caution with spicy sauces and dishes.
• Creamy Dairy: Queso dips and some sour cream can be high in lactose. Small portions of hard cheeses or a limited amount of sour cream (around 2 tablespoons) are typically better tolerated.

Making Smart Menu Choices and Customizing Your Meal

When dining out, your power lies in your ability to communicate your dietary needs. Most restaurants are willing to accommodate simple requests that can make a huge difference.

Safe Entrée Options and Modifications

1. Fajitas: This is often one of the best choices. Request grilled chicken, steak, or shrimp with sautéed bell peppers. Ensure the meat is seasoned with just salt, pepper, and low-FODMAP spices like cumin and paprika, with no onion or garlic. Substitute flour tortillas with corn tortillas and skip the beans.
2. Build-Your-Own Taco Plate: Choose corn tortillas or hard corn shells. Fill them with unseasoned or simply seasoned grilled meat (beef, chicken, carnitas). Add shredded lettuce, chopped tomatoes, and limited avocado. Ask for cheese and a small dollop of sour cream on the side.
3. Mexican Rice Bowls or Salads: Ask for a burrito bowl or taco salad served in a bowl instead of a large fried shell. Start with white or brown rice (ask if it contains onion or garlic seasonings). Top with grilled chicken or carnitas, cheese, lettuce, and a small serving of corn or tomatoes. Ask for a simple dressing of olive oil and lime juice.
4. Grilled Fish Tacos: Opt for grilled rather than battered fish, which often contains wheat. Serve on corn tortillas with shredded cabbage, fresh tomatoes, and a squeeze of lime.

What to Do About Sides and Toppings

• Salsa: Most restaurant salsas are packed with onion and garlic. Your best bet is to ask for a simple hot sauce (check for garlic or onion) or bring your own low-FODMAP salsa if you're comfortable doing so.
• Guacamole: Restaurant guacamole almost always contains onion and garlic. Avocado itself has a small low-FODMAP serving size, so if you tolerate it, ask for a few plain slices instead.
• Beans and Rice: Plain white or brown rice is typically safe, but always ask about the seasoning. Avoid all refried beans and large portions of whole beans like black or pinto beans due to their high FODMAP content.
• Tortilla Chips: Corn tortilla chips are generally low-FODMAP in moderate portions. Be mindful of how much you eat, as they can be easy to overdo.
• Cheese: Hard, aged cheeses like Monterey Jack and cheddar are low in lactose and typically well-tolerated. Limit portion sizes, especially with fattier cheeses.
• Sour Cream: A small serving (about 2 tablespoons) of sour cream is generally low-FODMAP.

Comparison of IBS-Friendly vs. High-FODMAP Mexican Restaurant Items

Menu Item	IBS-Friendly Preparation	High-FODMAP Version (to avoid)	Reason for Avoiding
Fajitas	Grilled chicken/steak/shrimp with bell peppers and corn tortillas.	Chicken/steak/shrimp fajitas with onions, garlic marinade, and flour tortillas.	Onion/garlic (fructans), wheat (fructans), high fat.
Tacos	Grilled meat with corn tortillas, lettuce, tomato, cheese, limited avocado.	Seasoned ground beef tacos with onion/garlic, beans, and flour tortillas.	Onion/garlic (fructans), beans (GOS/fructans), wheat (fructans).
Burrito Bowl	Plain rice, carnitas or grilled chicken, lettuce, cheese, limited sour cream.	Burrito bowl with refried beans, large portions of salsa, corn, and garlic/onion seasoned meat.	Beans (GOS), onion/garlic (fructans), excessive corn/salsa.
Salsa	Bring your own low-FODMAP salsa or use plain hot sauce if tolerated.	Standard restaurant salsa (often chunky).	Contains high amounts of onion and garlic (fructans).
Beans	Skip them or ask for a small side of plain white rice.	Refried beans, black beans, pinto beans.	High FODMAP content (GOS) and added fat/onion/garlic.
Guacamole	Request fresh, plain avocado slices without onion or garlic. Limit portion size.	Restaurant guacamole, which typically contains onion and garlic.	Onion/garlic (fructans) and large servings of avocado (sorbitol).

Communication and Mindful Eating

Managing IBS is as much about how you eat as what you eat. To make your dining experience as smooth as possible, follow these steps:

• Research the menu beforehand: Check the restaurant's website for their menu and ingredient lists. Some larger chains, like Chipotle, provide allergen and ingredient information online.
• Call ahead: If you are unsure, call the restaurant during off-peak hours to speak with a manager or chef about customizing a meal. Clearly state your need to avoid onion and garlic.
• Speak with your server: When ordering, be polite and direct about your dietary restrictions. State that you have a food sensitivity and need a dish prepared simply, without onion, garlic, or a specific sauce.
• Practice mindful eating: Eat slowly, chew your food thoroughly, and avoid distractions. This improves digestion and helps you recognize when you're full, preventing overeating.
• Manage stress: Anxiety about eating out can exacerbate IBS symptoms. Use relaxation techniques like deep breathing before your meal to calm your gut-brain axis.

Conclusion

Dining out with IBS, even at a cuisine traditionally rich in triggers, is entirely manageable with preparation and mindful choices. By focusing on simply prepared, grilled options served on corn tortillas or as bowls, and requesting modifications to avoid high-FODMAP ingredients like onion, garlic, and beans, you can enjoy a delicious Mexican meal without a flare-up. Always feel empowered to speak up and customize your order to prioritize your digestive health. Focusing on lean proteins, safe vegetables, and controlling portion sizes are your best allies for a satisfying and symptom-free meal out.

About the Author

This article was compiled by a team of nutrition and health writers based on published research and expert dietary advice concerning Irritable Bowel Syndrome and the low-FODMAP diet.

Frequently Asked Questions

Can I have chips and salsa at a Mexican restaurant with IBS?

You can typically have corn tortilla chips in moderation, but most restaurant salsas contain high-FODMAP ingredients like onion and garlic. For a safe option, ask for a simple hot sauce without these additives or avoid salsa entirely.

Are corn tortillas safe for an IBS diet?

Yes, corn tortillas are generally a low-FODMAP and IBS-friendly choice. Be sure to specify that you want corn tortillas, as some restaurants use a corn-wheat blend or flour tortillas, which are high-FODMAP.

How can I avoid onion and garlic in my meal?

When ordering, specifically ask for your meat, rice, and vegetables to be prepared simply with no onion or garlic. Explain your dietary needs to the server and inquire about the ingredients in any marinades or sauces.

What kind of beans are okay with IBS?

In a restaurant setting, it is safest to avoid all beans, including refried, black, and pinto beans, as they are high in FODMAPs and often prepared with irritants like onion and fat. Consider a side of plain white rice instead.

What's a good low-FODMAP starter or appetizer?

A good option is to request plain corn tortilla chips with a serving of homemade, low-FODMAP guacamole (no onion or garlic) or ask for plain, ripe avocado slices.

How do I deal with stress about dining out with IBS?

Anxiety can worsen IBS symptoms. Practice calming techniques like deep breathing before your meal, review the menu ahead of time, and communicate your needs confidently to the restaurant staff.

Can I have cheese and sour cream?

Yes, in moderation. Hard, aged cheeses like Monterey Jack and cheddar are low in lactose. A small serving (around 2 tablespoons) of sour cream is typically tolerated on a low-FODMAP diet. Avoid large portions or creamy queso dip.