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

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

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

Indian cuisine is one of the hardest for FODMAP-sensitive diners. Garlic and onion form the base of virtually every curry (the "masala" foundation), lentils (daal) are high in GOS, naan uses wheat, and many dishes include cream/yogurt. But there ARE options if you know what to request.

Key Takeaways

• Garlic and onion are in the base of 90%+ of Indian curries — ordering "no garlic/onion" may not work since they're cooked into the sauce
• Tandoori-grilled items are your safest bet — the marinade is yogurt-based (small amount) with spices, often without heavy garlic/onion sauce
• Rice (plain basmati) is FODMAP-free
• Daal/lentil dishes are ALL high FODMAP — skip them
• Digestive enzymes are essential for Indian restaurant meals

Safe Options

• ✅ Tandoori chicken — marinated in yogurt and spices, grilled. Often the safest item.
• ✅ Chicken tikka — boneless tandoori pieces. Request no sauce.
• ✅ Plain basmati rice
• ✅ Plain naan (small portion) — wheat, but one piece within limits
• ✅ Raita (cucumber yogurt) — small amount, check for garlic
• ⚠️ Butter chicken — cream + tomato + butter. Some restaurants make it with minimal garlic. Ask.
• ❌ All lentil/daal dishes (high GOS)
• ❌ Chana masala (chickpeas = GOS)
• ❌ Most curries (garlic/onion base)
• ❌ Samosas, pakoras (fried wheat dough + onion filling)

Your Best Order

"Tandoori chicken, plain basmati rice. No curry sauce."

Take FODMAP digestive enzymes before the meal — you WILL encounter hidden garlic/onion. Season with low FODMAP Indian spice mix if you want more flavor at the table.

For more ethnic cuisine guides, see our P.F. Chang's guide and fast food master guide.

Menu items vary. This is educational content only.