What Chinese Food is Low FODMAP: A Guide to Dining Out

In this article, we will explore Chinese dishes that are generally low in FODMAPs, allowing you to savor the tastes of China while managing your digestive health.

Chinese cuisine is celebrated for its rich flavors and culinary diversity, but for those with sensitive digestive systems, navigating the menu can be a challenge. The question often arises: What Chinese food is low FODMAP? In our exploration of this cuisine's FODMAP-friendly options, we embark on a journey through the world of Chinese flavors, guided by the expertise of Chinese Express Restaurant.

What is a Low FODMAP Diet?

Before delving into what Chinese food is low FODMAP, let's first define what a low FODMAP diet is. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates found in certain foods that can be poorly absorbed by some people leading to digestive issues such as bloating, gas, and abdominal pain.

what chinese food is low fodmap

A low FODMAP diet involves restricting high FODMAP foods for a short period, usually two to six weeks, followed by a gradual reintroduction process to identify trigger foods. Some of the high FODMAP foods include garlic, onions, wheat, dairy, and some fruits and vegetables.

The primary aim of a low FODMAP diet is to determine which specific foods trigger your symptoms so you can avoid them while still enjoying a varied and balanced diet.

Read more: What Chinese Food is Kidney-Friendly?

What Chinese Foods is Low FODMAP?

Chinese cuisine is diverse with a wide range of textures, flavors, and spices. Therefore, it can be challenging to navigate what Chinese food is low FODMAP while dining out or preparing meals at home. Here are some of the safest and most delicious options to consider:

1. Plain Rice

Plain white rice is always an excellent option for those following a low FODMAP diet. It is easy to prepare and pairs well with most Chinese dishes.

2. Steamed Vegetables

Steamed vegetables are not only healthy but also low in FODMAPs. Some of the options include bok choy, broccoli, carrots, and spinach. You can enjoy them as a side dish or toss them into your stir-fry.

3. Protein-Rich Foods

Proteins such as chicken, beef, shrimp, and fish are low FODMAP when un-marinated or seasoned with safe spices such as ginger, soy sauce, and sesame oil. Avoid any sauces that contain high FODMAP ingredients such as garlic or onion.

what chinese food is low fodmap

4. Gluten-Free Rice Noodles

Rice noodles are a staple ingredient in many Chinese dishes, including pho, stir-fries, and soups. Opt for gluten-free rice noodles as wheat-based noodles are high FODMAP.

5. Safe Spices and Herbs

Some of the best low FODMAP herbs and spices used in Chinese cuisine include ginger, coriander, lemongrass, chili, and Sichuan pepper. However, avoid using garlic and onion in your cooking.

By incorporating these low FODMAP ingredients and avoiding high FODMAP foods, you can enjoy a safe and delicious Chinese meal without worrying about digestive discomfort.

How to Use What Chinese Food is Low FODMAP

When dining out, it's essential to communicate your dietary needs to the restaurant staff. Most restaurants can accommodate special requests, and some may have a dedicated low FODMAP menu or a knowledgeable chef who can guide you on what to eat.

what chinese food is low fodmap

If you're preparing a Chinese meal at home, consider using low FODMAP recipes or substituting high FODMAP ingredients with low FODMAP alternatives. Always read food labels and check for high FODMAP ingredients such as garlic, onion, and wheat.

Examples of Low FODMAP Chinese Dishes

Here are some examples of what Chinese food is low FODMAP:

1. Chicken Stir Fry with Rice Noodles

This dish consists of stir-fried chicken, vegetables, and gluten-free rice noodles seasoned with ginger, soy sauce, and sesame oil.

2. Shrimp Fried Rice

Shrimp fried rice is a classic Chinese dish that can be easily made low FODMAP by using plain white rice, safe spices, and omitting high FODMAP ingredients such as garlic and onions.

what chinese food is low fodmap

3. Egg Drop Soup

Egg drop soup is a simple yet flavorful Chinese soup made with broth, eggs, and safe spices such as ginger and scallions.

View more: What Chinese Food is Ok for IBS


In concluding our exploration of What Chinese Food is Low FODMAP? we've uncovered the range of FODMAP-friendly choices that Chinese cuisine has to offer. Chinese Express Restaurant, with its commitment to offering dishes suitable for those with dietary sensitivities, exemplifies the evolving nature of culinary awareness and health-conscious dining. Whether you choose these dishes out of necessity or simply appreciate their delicious flavors, remember that dining is a celebration of diverse tastes and the joy of savoring dishes that cater to both your palate and your well-being.