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

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

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

Greek cuisine is one of the most IBS-friendly ethnic food options. The Mediterranean cooking style emphasizes olive oil, grilled meats, fresh vegetables, and rice — all FODMAP-safe foundations. The main pitfalls are hummus, tzatziki (garlic), and large portions of feta.

Key Takeaways

• Greek grilled meats (souvlaki, gyro meat) are generally FODMAP-safe
• Olive oil, lemon, oregano — the Greek flavor trinity — all FODMAP-free
• Hummus = chickpeas = very high GOS. Skip it.
• Tzatziki has garlic. Ask for plain yogurt instead or skip dips.
• FODMAP digestive enzymes for garlic in marinades

Safe Greek Orders

• ✅ Chicken souvlaki — grilled chicken skewers. Marinade is lemon + olive oil + oregano.
• ✅ Lamb souvlaki/chops — grilled with olive oil and herbs
• ✅ Grilled fish (whole or fillet) — olive oil, lemon, herbs
• ✅ Greek salad (modified) — tomato, cucumber, olives, feta (small amount), olive oil. Skip onion.
• ✅ Rice pilaf — usually made with chicken broth + olive oil
• ✅ Roasted potatoes (lemon potatoes) — potatoes + olive oil + lemon + oregano
• ✅ Grilled octopus — olive oil and lemon
• ⚠️ Pita bread (small amount) — wheat-based, but half a pita is usually tolerated
• ❌ Hummus — chickpeas (high GOS)
• ❌ Tzatziki — garlic + yogurt (ask for plain yogurt instead)
• ❌ Moussaka — eggplant + béchamel + onion
• ❌ Spanakopita — spinach pie with feta, phyllo, often onion
• ❌ Gigantes (giant beans) — beans in tomato sauce

Your Best Order

"Chicken souvlaki, rice pilaf, Greek salad no onion. Lemon potatoes."

Take FODMAP digestive enzymes. See our Italian guide and Mexican guide.

Menu items vary. This is educational content only.