Low FODMAP Middle Eastern Food: How to Order Shawarma, Kebabs, and More With IBS

Low FODMAP Middle Eastern Food: How to Order Shawarma, Kebabs, and More With IBS

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

Middle Eastern cuisine shares many FODMAP challenges with Indian and Mediterranean food — garlic, onion, and legumes are staples. But grilled meats (kebabs, shawarma) and rice are universally available and safe. The trick is avoiding hummus, falafel, and garlic-heavy sauces.

Key Takeaways

• Grilled kebabs (chicken, lamb, beef) are your safest foundation
• Rice (basmati, saffron, pilaf) is served everywhere and is FODMAP-free
• Hummus = chickpeas = very high GOS — skip it
• Falafel = chickpeas + onion + garlic — skip it
• FODMAP digestive enzymes for hidden garlic in marinades and tahini sauces

Safe Middle Eastern Orders

• ✅ Chicken shawarma (meat only) — rotisserie-grilled chicken with Middle Eastern spices
• ✅ Lamb/chicken/beef kebab — grilled meat on skewers with herbs
• ✅ Rice (any style) — saffron rice, basmati, pilaf
• ✅ Fattoush salad — lettuce, tomato, cucumber, radish, sumac (ask no onion)
• ✅ Tahini sauce (small amount) — sesame paste + lemon. Usually tolerated.
• ✅ Grilled vegetables — eggplant (small portion), bell peppers, zucchini
• ⚠️ Shawarma plate — meat is safe but it comes with hummus, pickled turnip, and garlic sauce. Ask for meat + rice + salad only.
• ❌ Hummus — chickpeas (very high GOS)
• ❌ Falafel — chickpeas + onion + garlic + deep-fried
• ❌ Baba ganoush — may be safe (eggplant + tahini) but often contains garlic
• ❌ Toum (garlic sauce) — raw garlic whipped with oil. Extremely high FODMAP.

Your Best Order

"Chicken shawarma plate with rice and fattoush salad. No hummus, no garlic sauce. Tahini on the side."

Take FODMAP enzymes. See our Greek guide and Indian guide.

Menu items vary. This is educational content only.