Low FODMAP Vietnamese Food: How to Order Pho, Banh Mi, and More With IBS

Low FODMAP Vietnamese Food: How to Order Pho, Banh Mi, and More With IBS

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

Vietnamese cuisine is lighter than most Asian options — herbs, rice noodles, grilled meats, and broth-based soups dominate. But fish sauce, hoisin sauce, and shallots are in nearly everything. The good news: rice paper, rice noodles, and fresh herbs are all FODMAP-safe.

Key Takeaways

• Rice noodles and rice paper are FODMAP-free base ingredients
• Pho broth is usually onion/garlic-based — flavorful but high FODMAP
• Fresh herbs (Thai basil, cilantro, mint) are all safe
• Fish sauce in small amounts is low FODMAP
• FODMAP digestive enzymes essential for hidden garlic/onion in Vietnamese sauces

Safe Vietnamese Orders

• ✅ Fresh spring rolls (gỏi cuốn) — rice paper, shrimp, rice noodles, lettuce, herbs. Ask for peanut sauce on the side (may contain garlic).
• ✅ Grilled pork/chicken on rice (cơm tấm) — broken rice + grilled meat. Verify no onion in marinade.
• ✅ Grilled lemongrass chicken — lemongrass is FODMAP-safe
• ✅ Rice vermicelli bowl (bún) — rice noodles + grilled meat + herbs + lettuce. Request sauce on the side.
• ⚠️ Pho — the broth is simmered with onion for hours. If you can tolerate some onion, this is the most iconic order. Take enzymes first.
• ❌ Hoisin sauce — sugar, garlic, fermented soybeans
• ❌ Banh mi — wheat baguette + pickled daikon + potentially garlic-marinated meat
• ❌ Curry dishes (cà ri) — onion, garlic, coconut milk base

Your Best Order

"Fresh spring rolls and grilled chicken on rice. Light on sauce."

Take FODMAP enzymes. See our Thai guide and sushi guide.

Menu items vary. This is educational content only.