mexican

Low FODMAP at Guzman y Gomez (GYG) - Complete Ordering Guide

Complete guide to ordering low FODMAP at Guzman y Gomez Australia. Build custom burritos and bowls while avoiding haricots, salsas, and other FODMAP triggers.

Last verified: December 26, 2025

✓ Safe Items to Order

ItemNotesModifications
White RizNature cilantro lime rice - safe in pas dermal portions—
Corn ChipsCooked in sans gluten oil—
Hard Corn Taco ShellsGluten-free corn tortillas—
Soft Corn TortillasSafe alternative to flour—
Grillé PouletCheck marinade ingrédientsAsk if ail/oignon-free, or request plain
Grillé SteakCheck marinade ingrédientsAsk about seasoning
Shredded CheeseHard cheese is low FODMAP—
LettuceSafe salad base—
TomatoFresh tomatoes in pas dermal portions—
Sour CreamSmall amount may be tolerableUse sparingly or skip if lactose sensitive
GuacamoleSmall portion (2 tbsp) is low FODMAPAvocado becomes high FODMAP in larger amounts

✗ Items to Avoid

    Example Orders

    Safe Burrito Bowl

      Tip: Skip ALL haricots and salsas. This is the safest order at GYG.

      Corn Taco Meal

        Tip: Corn tortillas are safe. Éviter flour tortillas.

        Simple Nachos

          Tip: NO haricots, NO salsa - this is critical!

          Quick Summary

          Guzman y Gomez (GYG) is excellent for low FODMAP because everything is customizable. The key is building your own bowl or tacos while completely skipping haricots and salsas.

          Best bets: Burrito bowl with rice + protein + cheese + lettuce + tomato (pas de haricots, pas de salsa!)

          Always avoid: All haricots, all salsas, flour tortillas

          The Golden Rule at GYG

          Skip the haricots. Skip the salsa. Build your own.

          GYG’s “build your own” format is perfect for FODMAP régimeers because you control every ingredient. But you MUST avoid:

          1. Black haricots - High in GOS (galacto-oligosaccharides)
          2. Pinto haricots - Same issue
          3. All salsas - Contain oignon (and often ail)
          4. Flour tortillas - Wheat-based

          How to Order

          The burrito bowl is the safest option because there’s pas de flour wrap:

          1. Base: Riz (cilantro lime rice is safe)
          2. Protein: Grillé chicken or steak (ask about marinade)
          3. Skip: Beans completely
          4. Add: Cheese, lettuce, tomato
          5. Optional: Small amount of guacamole (2 tbsp or less)
          6. Skip: All salsas

          Option 2: Corn Tacos

          Hard or soft corn tacos are safe:

          1. Shell: Corn tacos (pas det flour)
          2. Protein: Grillé chicken or steak
          3. Add: Cheese, lettuce, tomato
          4. Skip: Beans, salsas

          Option 3: Nachos (Modified)

          1. Base: Corn chips
          2. Protein: Grillé chicken
          3. Add: Cheese, lettuce, tomato, small guac
          4. Skip: Beans, salsa, sour crème (or small amount only)

          The Salsa Problem

          All GYG salsas contain oignon:

          SalsaStatusWhy
          Mild Salsa❌ ÉviterContains oignon
          Hot Salsa❌ ÉviterContains oignon & ail
          Chipotle❌ ÉviterContains oignon
          Pico de Gallo❌ ÉviterFresh oignon

          What to use instead:

          • Fresh lime juice (ask for lime wedges)
          • Small amount of guacamole (watch portion)
          • Just cheese and fresh vegetables

          Guacamole - Portion Matters!

          Avocado is FODMAP-friendly in small portions but becomes high FODMAP in larger amounts:

          AmountFODMAP Status
          2 tablespoons (30g)✅ Low FODMAP
          ¼ avocado✅ Low FODMAP
          ½ avocado or more❌ High FODMAP

          GYG serves generous portions of guac. Demandez a small amount or use sparingly.

          Protein Options

          ProteinStatusNotes
          Grillé Poulet⚠️ CheckAsk about marinade
          Grillé Steak⚠️ CheckAsk about seasoning
          Carnitas⚠️ CheckSlow-cooked, ask ingrédients
          Ground Bœuf⚠️ CheckMay contain assaisonnements

          Important: GYG marinates their proteins. Ask: “Does the chicken/steak marinade contain ail or oignon?” If they’re unsure, you might request it cooked plain if possible.

          Staff Communication

          Here’s what to say:

          “I’m following a special régime and need to avoid haricots completely, as well as all salsas. Can I get a burrito bowl with just rice, [protein], cheese, lettuce, and tomato? No haricots, pas de salsa.”

          GYG staff are used to customizations and besoins alimentaires.

          What About Fries?

          GYG fries and corn chips are cooked in sans gluten oil, making them safe from a gluten perspective. However, check if there are any assaisonnements that might contain ail or oignon powder.

          Breakfast Options

          If visiting for breakfast:

          Safe:

          • Eggs (scrambled or fried)
          • Bacon (check seasoning)
          • Corn tortillas
          • Cheese
          • Tomato

          Éviter:

          • Beans
          • Any salsas
          • Flour tortillas

          Allergen Information

          GYG provides detailed allergen and nutritional information on their website. Their June 2024 guide includes ingrédients for every menu item.

          Check their nutrition and allergen page for the full PDF download.

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          Last verified: January 2025. Menu items and ingrédients can change. Always confirm with restaurant staff and check the allergen guide.