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

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

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

Italian cuisine centers on garlic, onion, wheat, and cream — four major FODMAP categories. But Italian restaurants are also the easiest to customize because the cooking is simple: olive oil, fresh ingredients, and clear preparation methods. Here's how to eat Italian safely.

Key Takeaways

• Request garlic-infused oil instead of garlic — many Italian restaurants already have it
• Grilled fish/chicken with olive oil and lemon is always safe
• Risotto (if made without onion) is excellent — rice is FODMAP-free
• Most tomato sauces contain garlic and onion — ask for olive oil + fresh tomatoes instead
• FODMAP digestive enzymes are essential for Italian dining

Safe Italian Orders

• ✅ Grilled branzino/salmon with olive oil and lemon — the safest Italian entrée
• ✅ Chicken paillard — pounded, grilled chicken breast with arugula
• ✅ Risotto (ask about preparation) — if made with broth + butter + Parmesan, no onion
• ✅ Carpaccio — raw beef or fish, olive oil, lemon, Parmesan shavings
• ✅ Caprese salad — fresh mozzarella, tomato, basil, olive oil
• ⚠️ Pasta aglio e olio (garlic and oil) — garlic-INFUSED oil version is safe; whole garlic is not
• ⚠️ Small portion of gluten-free pasta — if available, with olive oil and safe toppings
• ❌ Marinara sauce (garlic + onion base)
• ❌ Alfredo sauce (cream + garlic)
• ❌ Lasagna (wheat + ricotta + sauce)
• ❌ Eggplant Parmesan (breaded + sauce)
• ❌ Minestrone soup (beans + onion)

Your Best Order

"Grilled salmon, olive oil and lemon, side of roasted potatoes. Caprese salad to start."

Take FODMAP digestive enzymes before the meal. For other cuisines, see our Indian food guide and fast food master guide.

Menu items vary. This is educational content only.