What's the best low-FODMAP order with Indian food?

A safe order builds on plain basmati rice, tandoori and tikka grilled meats, and plain raita, plus anything from the "ask for a change" list once you've checked with staff. The scripts above give you the exact words to use.

What should you avoid with Indian food with IBS?

With IBS, the main things to skip with Indian food are dal, chana, rajma and other lentil, chickpea and bean dishes, naan, paratha and roti, and onion-heavy gravies (bhuna, dopiaza, korma) — usually because of garlic, onion, wheat, lactose, or beans. See the full "skip" list and the exact reasons above.

Checked July 2026Cuisine guide

Low-FODMAP Indian food

Q: Can you eat with Indian food on a low-FODMAP diet?

Yes. The most reliable low-FODMAP picks with Indian food are plain basmati rice, tandoori and tikka grilled meats, and plain raita. Indian cooking is built on an onion-garlic-ginger base, so this is one to ask about directly rather than guess. Plain basmati rice plus tandoori-grilled meat is the most controllable plate; skip the dal and naan. Some kitchens will happily cook a plain dish to order — it never hurts to ask.

Indian cooking is built on an onion-garlic-ginger base, so this is one to ask about directly rather than guess. Plain basmati rice plus tandoori-grilled meat is the most controllable plate; skip the dal and naan. Some kitchens will happily cook a plain dish to order — it never hurts to ask.

You’re allowed to ask questions at a counter. A short, specific request — “is there onion or garlic in that?” — is normal, reasonable, and needs no medical backstory. The scripts below give you the exact words.

Pocket-sized: order, ask-for, and skip on one page.

Indian order card

phasediet.com/eating-out/indian

✓ Order

Plain basmati rice
Tandoori and tikka grilled meats
Plain raita

~ Ask for a change

The curries
Tandoori dishes
The rice

✗ Skip

Dal, chana, rajma and other lentil, chickpea and bean dishes
Naan, paratha and roti
Onion-heavy gravies (bhuna, dopiaza, korma)
Large servings of cashew- or almond-thickened gravies

Say this

“I have a serious intolerance to onion and garlic — can the kitchen make anything without them? Even a plain grilled tandoori and rice is perfect.”
“Plain basmati rice, no pilau.”

Checked July 2026 — menus and recipes change, so confirm with staff. From phasediet.com/eating-out/indian

What to order

These are the dependable low-FODMAP picks — and why each one is a safe bet.

Plain basmati rice

A safe base — as long as it's not onion-fried pilau.

Tandoori and tikka grilled meats

The least-saucy option — note the yogurt marinade includes garlic and ginger.

Plain raita

Yogurt and cucumber, low enough in lactose in a small serving.

What to ask the kitchen to change

These can work — with one question or one small adjustment. Here’s exactly what to ask.

The curries

Almost every curry gravy is built on onion, garlic, and ginger. Ask if any dish can be made without onion and garlic — some kitchens will cook a plain tomato or yogurt-based dish to order.

Tandoori dishes

Tandoori and tikka are grilled and lighter, but the marinade has garlic and ginger; ask for it cooked plain if possible.

The rice

Ask for plain basmati, not onion-fried pilau or biryani.

What to skip

Not forever — most of these come back during reintroduction. During elimination, they’re the reliable triggers to leave off.

Dal, chana, rajma and other lentil, chickpea and bean dishes

High-FODMAP GOS.

Naan, paratha and roti

Wheat.

Onion-heavy gravies (bhuna, dopiaza, korma)

Onion and garlic.

Large servings of cashew- or almond-thickened gravies

Polyols and GOS at volume.

The exact words to say

Specific beats vague every time. Most staff won’t know what “low FODMAP” means, but they can absolutely answer “is there onion or garlic in that?”

“I have a serious intolerance to onion and garlic — can the kitchen make anything without them? Even a plain grilled tandoori and rice is perfect.”

“Plain basmati rice, no pilau.”

Good to know

→Indian cooking is built on an onion-garlic-ginger base, so ask directly rather than guess.
→Plain basmati rice plus tandoori-grilled meat is the most controllable plate; skip the dal and naan.
→Some kitchens will happily cook a plain dish to order — it never hurts to ask.

More cuisine guides

Thai→Mexican→Italian→Japanese→Chinese→Greek→

Or browse all eating-out guides.

Flared anyway?Sometimes you do everything right and your gut still reacts — that’s IBS being unpredictable, not a personal failure. Here’s why restaurants flare IBS and how to recover.

This guide is for general information only and is not medical advice. Menus, recipes, and kitchen practices change and vary by location, and FODMAP tolerances differ from person to person — always confirm with staff and go by your own experience. New to the diet? Start with our guide to the low-FODMAP diet.