Why Spices Can Trigger Symptoms And How We Do It Differently

Cooking at home is manageable once you know your triggers. Eating out is a different challenge entirely you can't see the ingredients list, and most kitchens season everything with onion and garlic as a default. Here's how to navigate a restaurant menu without giving up your social life.

The Monash University FODMAP app is worth having on hand for exactly this a quick reference for checking specific ingredients when a menu doesn't give you enough detail.

Before You Go

Check the menu online first Most restaurants post menus online now. Scan for dishes that are naturally simpler grilled proteins, plain rice or potato sides, salads without creamy dressings so you're not making decisions on the spot under pressure.

Eat a small low FODMAP snack beforehand This isn't about avoiding the meal it's about taking the pressure off. If the menu ends up limited, you're not stuck choosing between an empty stomach and a symptom flare. Our meal prep guide has some easy options that travel well.

Call ahead for anything important For special occasions, a quick call to ask whether the kitchen can do a dish without onion or garlic is often well received. Most restaurants handle allergy and dietary requests daily and would rather know in advance than deal with a return.

What to Order

• Grilled or roasted meat and fish - usually the safest base, as long as no pre-made marinade or sauce has been added
• Plain rice, potatoes, or plain pasta with olive oil - ask for sauces on the side so you can control how much (or how little) goes on
• Salads without dressing, or oil and vinegar on the side - most creamy or vinaigrette dressings contain garlic or onion
• Simple stir-fries where you can request no onion or garlic - Asian restaurants are often more flexible with substitutions than you'd expect

Questions Worth Asking Staff

• "Is there onion or garlic in the base of this sauce?"
• "Can this be made without a pre-made marinade?"
• "What oil is this cooked in, and is it garlic-infused?"

Most servers won't know the FODMAP specifics, but they can check with the kitchen and phrasing it as a specific ingredient question (rather than "I have a diet") tends to get a clearer answer.

Cuisines That Tend to Work Well

• Japanese - grilled fish, plain rice, miso soup (in moderation) are often naturally low FODMAP
• Steakhouses - simple grilled meat with a plain side is usually easy to customise
• Mediterranean/Greek - grilled meats and simple salads, though be cautious of dips like hummus and tzatziki

Cuisines to Approach Carefully

• Italian - pasta sauces are almost always onion and garlic based
• Indian - many curries use onion and garlic as a base, though asafoetida-based dishes can sometimes be an exception
• Mexican - salsas, guacamole, and most seasoning blends typically include onion and garlic

The Bigger Picture

Eating out doesn't have to mean sitting out. A little planning checking the menu, asking the right questions, and knowing which cuisines tend to be easier makes it possible to say yes to dinner plans without spending the next two days paying for it.

And when you're back in your own kitchen, having a few reliable low FODMAP seasoning blends on hand means you can recreate the flavours you missed out on, minus the guesswork. If a favourite dish was off the menu, our onion and garlic substitutes guide covers how to make it at home instead and our Mexican Spice and Green Fusion blends are a good starting point for taco night or a curry craving.