Low FODMAP at Mad Mex - Complete Ordering Guide
Complete guide to ordering low FODMAP at Mad Mex. Safe menu items, what to avoid, and how to customize your order.
✓ Safe Items to Order
| Item | Notes | Modifications |
|---|---|---|
| Naked Burrito Bowl (modified) | Bowl without tortilla | Skip beans, corn (small portion), lettuce, cheese, no salsa |
| Grilled Chicken | Protein option | Check marinade for garlic/onion |
| Grilled Steak | Protein option | Check seasoning for garlic/onion |
| Rice | White or brown rice | Check if cilantro-lime rice has garlic |
| Lettuce | Fresh greens | Safe topping |
| Corn (small portion) | Limit portion | Small serving only |
| Cheese | Shredded cheese | Small amount if lactose-sensitive |
| Corn Chips (plain) | Side option | Plain corn chips without dipping sauces |
✗ Items to Avoid
- • Flour tortillas (contain wheat)
- • Beans (black, pinto - high FODMAP)
- • Salsa (contains onion)
- • Guacamole (large portions high FODMAP)
- • Sour cream (high lactose)
- • Chipotle sauce (likely contains garlic)
- • All sauces (contain onion and/or garlic)
- • Nachos (large portion with many toppings)
Example Orders
Modified Burrito Bowl
- ✓ Burrito bowl, no tortilla
- ✓ Rice (check preparation)
- ✓ Grilled chicken (check marinade)
- ✓ Lettuce, small amount of cheese
- ✓ Skip beans, salsa, sour cream, guac
- ✓ Water
Tip: Build carefully - ask about each ingredient
Very Simple Bowl
- ✓ Plain rice
- ✓ Grilled protein (plain if possible)
- ✓ Lettuce
- ✓ Small amount of corn
Tip: The simpler, the safer
Quick Summary
Mad Mex can work for low FODMAP diners with careful modifications, but Mexican cuisine’s reliance on beans, onion, and garlic makes it challenging. Build your own bowl and skip most toppings.
Best bets: Modified burrito bowl with rice, plain protein, and lettuce only
Always avoid: Beans, salsa, guacamole (large portions), flour tortillas, sauces
The Mexican Food Challenge
Mexican cuisine typically contains:
- Beans (black, pinto, refried - all high FODMAP)
- Onion in salsas and preparations
- Garlic in marinades and sauces
- Flour tortillas (wheat)
How to Order
- Choose a burrito bowl - No tortilla wrapper
- Ask about protein preparation - Is there garlic/onion in the marinade?
- Skip the beans entirely - All varieties are high FODMAP
- Avoid all salsas - They contain onion
- Limit guacamole - Only if tiny portion (1-2 tablespoons max)
- Build simply - Rice, protein, lettuce, small amount of cheese
Bowl Building Strategy
Include:
- Plain rice
- Grilled protein (if confirmed no FODMAP marinades)
- Lettuce
- Small amount of corn
- Small amount of cheese
Exclude:
- All beans
- All salsas
- Sour cream
- Large portions of guacamole
- Jalapeños
- All sauces
The Guacamole Question
Avocado is low FODMAP in small portions (about 1/8 of a whole avocado). Restaurant guacamole servings typically exceed this and also contain onion or garlic. Best to skip it.
Corn Tortillas vs. Flour
Corn tortillas are gluten-free but may still be too much starch in one sitting. If you want tacos, corn is better than flour, but limit to 1-2 small tortillas.
Last verified: January 2025. Menu items and ingredients can change. Always confirm with restaurant staff.