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What can you order at a Chinese restaurant on the low-FODMAP diet? Read a quick summary of good menu options, and learn about why these are your best bets.
Eating out on the FODMAP Diet can be challenging or flat out stressful. Unless you know the right questions to ask!
I got a lot of awesome feedback about the video I did on What to Order at Italian Restaurants, so I'm continuing the FODMAP dining out series.
In this video, you'll learn:
Your best bets on typical Chinese restaurant menus
What's really in those classic Chinese sauces (brown sauce, anyone?)
My #1 strategy for ordering smart
What cuisine trips you up most when it comes to sticking to the low-FODMAP Diet? Tell me in the comments!
Like this? Check out the other posts in my Eating Out Series:
Every restaurant will cook dishes differently, so always ask when you're concerned about specific ingredients. But in general, my top picks are below.
Top Ordering Tips:
Sauces may have hfcs; order on the side and eat a small amount
If you order a made-to-order stir fry, possibly onion can be left out
Avoid protein that's deep fried, "crispy" or "crunchy"
Go with sauteed or stir fried options
Noodles are usually made from wheat unless it specifies rice noodle
Best Appetizer Options:
BBQ pork
BBQ rib tip
teriyaki beef
teriyaki chicken
Fresh (not fried) spring rolls
Avoid: egg rolls and dumplings, which are made with wheat flour
Best Soup Options:
Seaweed soup
Chicken rice soup
Egg drop soup (doesn't traditionally have garlic); flavored with ginger and chives
Main Dish Options:
1) Sweet and sour shrimp/chicken
Doesn't traditionally have garlic; ask about onion
Sauce contains ketchup and vinegar; keep minimal or get on the side
2) Orange chicken: may have garlic; get sauce on side
3) Kung Pao: made with chile paste which may have a little garlic (also contains soy, sherry, Chinese cooking wine)
4) General Tso's: contains a moderate amount of garlic, possibly high fructose corn syrup (hfcs)
5) Brown sauce: typically includes garlic
6) Szechuan sauce: typically includes garlic
7) Avoid Chop Suey: typically made with high-FODMAP veggies (mushroom, onion, celery, snow peas)
8) Fried rice: doesn't always have garlic; ask about onion
9) Simple protein options
Shrimp or chicken with broccoli
Fish with steamed vegetables
Beef with tomato and bell peppers: request no onion
10) Avoid Salt and Pepper Pork/Fish/Shrimp: typically includes veg like onion, garlic, celery
Making your own low FODMAP spice mixes and marinades is easy! Get my go-to spice blends for poultry, fish, and meat, plus my favorite simple marinades…all with no onion and garlic.