Low FODMAP Chinese Food: How to Order at Chinese Restaurants With IBS

Low FODMAP Chinese Food: How to Order at Chinese Restaurants With IBS

By Dr. Onikepe Adegbola, MD PhD — Johns Hopkins-trained physician-scientist

Chinese cuisine presents unique FODMAP challenges: garlic and onion are fundamental aromatics, sauces contain wheat and sugar, and cooking methods often involve hidden high-FODMAP ingredients. But with the right approach, you can eat Chinese food safely.

Key Takeaways

• Garlic, onion, and soy sauce (wheat-containing) are in nearly every dish
• Steamed dishes are safer than stir-fried (less sauce, less hidden ingredients)
• White rice is FODMAP-free — build your meal around it
• Request dishes "plain" or "steamed with sauce on the side"
• FODMAP digestive enzymes are essential for Chinese restaurant meals

Safe Options

• ✅ Steamed chicken with ginger — request no garlic, no onion
• ✅ Steamed fish with ginger and scallion (green parts only)
• ✅ Plain steamed rice
• ✅ Steamed bok choy — one of the safest Chinese vegetables
• ✅ Egg drop soup — usually just egg, broth, and cornstarch (verify no garlic/onion)
• ⚠️ Steamed dumplings (2-3) — wrappers are wheat; filling may contain garlic/scallion
• ❌ Kung Pao (garlic, onion, peanuts OK but sauce isn't)
• ❌ Mapo tofu (garlic, chili bean paste, scallion)
• ❌ Sweet and sour anything (HFCS, onion, bell pepper in excess)
• ❌ Hot and sour soup (mushrooms, bamboo, vinegar)
• ❌ General Tso's / Orange chicken (breaded, sugar sauce, garlic)

Your Best Order

"Steamed chicken or fish, plain. Ginger OK. No garlic, no onion. Side of steamed bok choy. White rice."

Take FODMAP digestive enzymes before eating. See our P.F. Chang's guide and Indian food guide.

Menu items vary. This is educational content only.