What Vietnamese food is low FODMAP? A Guide for a Happy Tummy

October 21, 2025 •

5 min read

Over 75% of people with Irritable Bowel Syndrome (IBS) find relief on a low FODMAP diet. For those managing digestive sensitivities, navigating ethnic cuisines can be challenging, which is why many wonder: what Vietnamese food is low FODMAP? The good news is that Vietnamese cuisine, with its fresh, rice-based ingredients and light preparations, offers plenty of adaptable, delicious options.

Quick Summary

This guide covers several Vietnamese dishes that can be part of a low FODMAP diet with minor adjustments, focusing on naturally low-FODMAP ingredients like rice noodles, lean proteins, and fresh herbs. It also offers advice on modifying common dishes like pho and spring rolls to avoid high-FODMAP triggers, ensuring flavorful meals that are gentle on the digestive system.

Key Points

Modified Pho: Traditional Pho broth is high in FODMAPs, but you can enjoy a modified version by requesting it without onions or garlic and using rice noodles and lean protein.
Fresh Spring Rolls (Gỏi Cuốn): Made with rice paper, rice vermicelli, lean protein, and fresh herbs, these are naturally low FODMAP, just be mindful of the dipping sauce ingredients.
Rice Vermicelli Bowls (Bún): This customizable dish is a safe choice when ordered with grilled lean protein, low FODMAP vegetables, and a dressing made without garlic or onions.
Safe Ingredients: Key low FODMAP components include rice noodles, rice paper, lean protein (chicken, shrimp, tofu), fresh herbs, ginger, and the green parts of scallions.
Ingredient Swaps: Use garlic-infused oil instead of fresh garlic, and opt for tamari or fish sauce (in moderate amounts) as low FODMAP alternatives.

Navigating Vietnamese Cuisine on a Low FODMAP Diet

For those following a low FODMAP diet, dining out or enjoying ethnic foods often requires a strategic approach. While some traditional Vietnamese preparations rely on high-FODMAP ingredients like garlic, onion, and certain sauces, the cuisine's inherent freshness and use of naturally low-FODMAP staples make it one of the most adaptable for sensitive stomachs. The key is to understand which dishes are inherently safe and how to request modifications for those that are not. The diet's principles emphasize limiting fermentable carbohydrates, so by focusing on lean proteins, rice-based staples, and a vibrant array of fresh herbs, it is possible to enjoy a wide variety of delicious and satisfying Vietnamese meals.

Understanding Low FODMAP Ingredients

Many core components of Vietnamese cooking are naturally low in FODMAPs, providing a solid foundation for your meals.

Rice and Noodles: Rice is a primary staple and is naturally low FODMAP. Rice vermicelli noodles and rice paper wrappers are safe and widely used in Vietnamese cuisine.
Lean Proteins: Grilled or steamed proteins like chicken, shrimp, and firm tofu are excellent choices. These are easy to digest and form the basis of many low-FODMAP dishes.
Fresh Herbs: Fresh herbs such as mint, cilantro, Thai basil, and lemongrass are essential for authentic Vietnamese flavor and are all low FODMAP.
Safe Vegetables: Lettuce, cucumber, carrots, bean sprouts (in moderation), bok choy, and green beans are all low-FODMAP vegetables frequently featured in Vietnamese dishes.
Flavorings: Authentic fish sauce is a great source of umami and is low FODMAP in typical serving sizes. Use garlic-infused oil instead of fresh garlic, and opt for the green parts of scallions for a mild onion flavor.

Low FODMAP Vietnamese Dishes

Many popular Vietnamese meals can be enjoyed safely on a low FODMAP diet with a few considerations:

Gỏi Cuốn (Fresh Spring Rolls): These refreshing, non-fried rolls are an ideal choice. They are made with rice paper and filled with fresh herbs, rice vermicelli, and lean protein like shrimp or chicken. The accompanying dipping sauce is often fish sauce (nuoc cham), which is low FODMAP. Be sure to request the sauce without any added garlic.
Modified Phở (Noodle Soup): While traditional pho broth is simmered with onions and garlic, it can be made low FODMAP by requesting a version cooked without these ingredients or by making it at home. The rest of the dish—rice noodles, lean chicken or beef (in moderate portions), and fresh herbs like cilantro and basil—is perfectly safe.
Bún (Rice Vermicelli Bowls): This customizable dish features rice vermicelli noodles, grilled protein (bún gà nướng for chicken or tofu), and a salad of fresh herbs and vegetables. Ask for a dressing without garlic and onions and use the green tops of scallions for garnish. Avoid high-FODMAP ingredients like fried shallots.
Bánh Xèo (Vietnamese Sizzling Pancakes): A low FODMAP version of this savory crepe can be made with a batter of rice flour and coconut milk. Fillings can include low FODMAP portions of shrimp, pork, mung bean sprouts, and green parts of scallions. Serve it with a modified nuoc cham for a delightful experience.
Cá Kho Tộ (Clay Pot Fish): This dish involves braising fish in a clay pot with a caramelized sauce. For a low FODMAP version, ensure the marinade is made without high-FODMAP ingredients like shallots or excessive sugar. The combination of fish sauce, sugar, and spices like pepper and ginger can still deliver an incredibly flavorful result.

Comparison of Vietnamese Dish Modifications


Feature	Traditional Vietnamese	Low FODMAP Modified Vietnamese
Broth (Pho)	Simmered with onions and garlic for deep flavor.	Broth made without onions and garlic, using ginger and star anise.
Spring Rolls	Fried (Chả Giò) or fresh (Gỏi Cuốn) with garlic-heavy sauces.	Fresh (Gỏi Cuốn) with low FODMAP dressing and safe fillings.
Flavoring	Often relies on minced garlic, onion, and shallots.	Uses garlic-infused oil, ginger, lemongrass, and green scallion tops.
Noodles	Usually rice noodles (bún) or wheat noodles (egg noodles).	Exclusively uses rice noodles or rice vermicelli.
Desserts	Can include high-FODMAP fruits, honey, or milk.	Focuses on safe fruits like pineapple or lime-based desserts.
Sauces	Can contain high-FODMAP ingredients like garlic, onion, or honey.	Uses fish sauce, lime juice, ginger, and low FODMAP alternatives.
Protein	Any protein, including marbled beef or fried options.	Emphasis on lean protein: grilled chicken, shrimp, or firm tofu.

Expert Tips for Dining Out and Home Cooking

To ensure a positive dining experience and successful home-cooked meals, consider these practical strategies:

Communicate Clearly: When dining out, explain your dietary restrictions to your server. Specify that you need dishes prepared without onion and garlic. Phrases like “can you please make this without onion or garlic?” are effective.
Stick to the Basics: When in doubt, choose simple dishes. Plain steamed rice with grilled fish or chicken, or fresh spring rolls with a simple fish sauce dip, are often the safest bets.
BYO Sauce: If you are unsure about a restaurant's sauces, you can bring your own certified low FODMAP sauces, such as Fody Foods Teriyaki or a homemade fish sauce dip with ginger and lime.
Embrace Fresh Herbs: Don't be shy about adding extra fresh herbs to your meal. They enhance flavor without increasing FODMAP content and can be soothing for the gut.
Try Homemade Broth: For soups like pho, a homemade broth is the best way to control all ingredients. This allows you to simmer bones with safe aromatics like ginger, star anise, and cinnamon for a rich, low-FODMAP base.

For those interested in exploring certified low FODMAP options, resources like FODMAP Everyday offer a wealth of information, recipes, and product recommendations to help you maintain a balanced and delicious diet while managing IBS symptoms.

Conclusion: Enjoying Vietnamese Flavors with Confidence

Following a low FODMAP diet does not mean you have to miss out on the incredible flavors of Vietnamese cuisine. With a few simple modifications and a little communication, you can enjoy many of the country's most beloved dishes, from fresh spring rolls to warming bowls of pho. By leveraging the natural suitability of rice, lean proteins, and fresh herbs, and utilizing smart substitutions for high-FODMAP ingredients, you can confidently explore Vietnamese food and maintain your digestive health. Whether dining out or cooking at home, the vibrant, fresh, and mild nature of Vietnamese cooking makes it an excellent and versatile choice for anyone on a low FODMAP diet.

Frequently Asked Questions

Yes, fish sauce is considered low FODMAP in typical serving sizes, such as 1 tablespoon (44g). It adds a salty, umami flavor to dishes and is a safe ingredient for a low FODMAP diet.

Yes, but with modifications. Traditional pho broth contains high FODMAPs like onions and garlic. You should request a broth made without these ingredients and stick to rice noodles, lean protein, and safe herbs.

Yes, fresh rice paper rolls are generally low FODMAP. They are filled with rice vermicelli, lean protein like shrimp or chicken, and fresh vegetables and herbs. The dipping sauce may require modification to exclude garlic or high-FODMAP sweeteners.

Tamari is a great gluten-free, low FODMAP alternative to soy sauce. For a similar salty flavor, you can also use fish sauce or coconut aminos, both of which are low FODMAP in small portions.

Many common Vietnamese herbs are safe and low FODMAP, including cilantro (coriander), Thai basil, mint, and lemongrass. These can be used generously to add flavor to your meals.

Mung bean sprouts have been tested by Monash University and are considered low FODMAP in specific serving sizes. It is important to stay within the recommended portions to avoid potential digestive distress.

To get a safe garlic flavor, use garlic-infused oil. The FODMAPs in garlic are water-soluble but not oil-soluble, so you get the flavor without the digestive trigger. You can make it at home or buy a certified low FODMAP version.