Low-FODMAP Mexican food
Corn tortillas plus grilled meat and cheese is a naturally low-FODMAP taco once you drop the beans. The two big triggers are beans and onion-laden salsa — skip both and Mexican gets easy. Fresh lime and cilantro give you all the brightness without the onion.
Mexican order card
phasediet.com/eating-out/mexican✓ Order
- Corn tortillas
- Grilled meats (carne asada, grilled chicken, carnitas)
- Cheese, lettuce, tomato, a little plain avocado, lime and cilantro
~ Ask for a change
- The meats
- The rice
- Salsa and guacamole
✗ Skip
- Refried, pinto and black beans
- Flour tortillas, burritos and chimichangas
- Onion-heavy salsas and guacamole
- Queso and creamy sauces in quantity
Say this
- “Corn tortillas, please — and no beans.”
- “Can I get the salsa and guacamole on the side? And is there onion in the rice?”
Checked July 2026 — menus and recipes change, so confirm with staff. From phasediet.com/eating-out/mexican
What to order
These are the dependable low-FODMAP picks — and why each one is a safe bet.
Corn tortillas
Low-FODMAP, and the clear choice over flour.
Grilled meats (carne asada, grilled chicken, carnitas)
Simple grilled proteins — note marinades often include garlic and onion.
Cheese, lettuce, tomato, a little plain avocado, lime and cilantro
Low-FODMAP toppings that carry the flavor.
What to ask the kitchen to change
These can work — with one question or one small adjustment. Here’s exactly what to ask.
The meats
Grilled meats are often marinated with garlic and onion. Ask for the plainest (carne asada or grilled chicken), sauce on the side.
The rice
Ask whether the rice is cooked with onion or garlic (Spanish rice usually is); plain white rice is safer.
Salsa and guacamole
Both almost always contain onion. Ask for pico on the side or skip it, and use fresh lime, cilantro, and cheese for flavor.
What to skip
Not forever — most of these come back during reintroduction. During elimination, they’re the reliable triggers to leave off.
Refried, pinto and black beans
High-FODMAP GOS.
Flour tortillas, burritos and chimichangas
Wheat.
Onion-heavy salsas and guacamole
Onion (and garlic).
Queso and creamy sauces in quantity
Lactose.
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?”
“Corn tortillas, please — and no beans.”
“Can I get the salsa and guacamole on the side? And is there onion in the rice?”
Good to know
- →Corn tortillas plus grilled meat and cheese is a naturally low-FODMAP taco once you drop the beans.
- →Beans and onion-laden salsa are the two big triggers; skip both and it gets easy.
- →Fresh lime and cilantro give you all the brightness without the onion.
More cuisine guides
Or browse all eating-out guides.
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.