Low FODMAP at Olive Garden - Complete Ordering Guide

Quick Summary

Olive Garden can accommodate low FODMAP diners with careful ordering, though navigating the Italian menu requires vigilance. The restaurant offers gluten-sensitive options and is accustomed to dietary modifications, but most menu items contain garlic, onion, or cream-based sauces.

Best bets: Plain grilled proteins (salmon, steak, chicken), steamed vegetables without butter, house salad with oil and vinegar, gluten-free pasta with plain marinara

Always avoid: Breadsticks, cream sauces, breaded items, most appetizers, soups, and anything described as “seasoned”

How to Order

When ordering at Olive Garden, follow these essential tips:

1. Skip the breadsticks - They contain wheat, garlic, and butter. Politely decline when your server brings them
2. Ask about seasonings - Most Olive Garden seasonings contain garlic and onion powder. Request completely plain preparations
3. Request sauces on the side - Even marinara may contain garlic; having it on the side lets you taste-test or skip it
4. Avoid the word “Alfredo” - All cream-based sauces contain high FODMAP ingredients
5. Specify “grilled, not fried” - Fried items may contain wheat in the coating and be cross-contaminated
6. Choose simple sides - Steamed broccoli and carrots are safer than complex preparations

Understanding Olive Garden’s Gluten-Sensitive Menu

Olive Garden offers a gluten-sensitive menu but does not claim gluten-free because they haven’t completed FDA-required testing. Important notes:

• Gluten-free rotini is available (rice and corn flour)
• Pasta is cooked separately and added directly to sauté pans
• Cross-contamination risk exists - shared grills, fryers, and preparation surfaces
• Not suitable for celiac disease but may work for gluten sensitivity

The gluten-sensitive menu includes items like herb-grilled salmon, 6oz sirloin, and grilled chicken, but these still require modifications to be low FODMAP (no seasonings or sauces).

Staff Communication Tips

Here’s how to effectively communicate your needs:

“I have a digestive condition called IBS and need to avoid garlic, onion, and most seasonings. Can I please get the [grilled chicken/salmon/steak] prepared completely plain with no marinade, no herb butter, and no seasoning blends? I’d also like steamed vegetables with no butter or seasonings on the side.”

Be specific and friendly. During off-peak hours, servers have more time to accommodate special requests. Consider these additional tips:

• Call ahead during non-busy times to discuss options with a manager
• Mention cross-contamination concerns if you’re highly sensitive
• Ask to speak with a manager if your server seems uncertain
• Be patient - custom orders take longer to prepare

Cross-Contamination Warnings

Olive Garden does not have separate allergen-free facilities:

• Shared fryers cook breaded items, seafood, and other allergens together
• Grilled items share the same grill surface
• Pasta water and cooking surfaces are shared
• Staff cannot guarantee complete separation

If you’re extremely sensitive, Olive Garden may not be the safest choice. For moderate sensitivity, the plain grilled options with clear communication can work.

What About the Salad?

The famous Olive Garden house salad can work with modifications:

Safe components: Lettuce, tomatoes, olives, pepperoncini (in moderation)

Remove: Croutons (wheat), red onions (high FODMAP)

Dressing: Request oil and vinegar only. The signature Italian dressing likely contains garlic and onion.

Portion control: Olives are low FODMAP in small amounts (15g serving). Don’t overdo it.

Pasta Considerations

If you want pasta, here’s what you need to know:

Gluten-free rotini is your only option (regular pasta contains wheat, a FODMAP). Sauce choices:

• Marinara - May contain small amounts of garlic; request “light” or on the side
• Meat sauce - Contains onion and garlic; avoid
• Alfredo - Contains cream, garlic; avoid
• Primavera - Depends on vegetables used; likely contains garlic

Best approach: Request gluten-free pasta with a small amount of olive oil, salt, and fresh basil if available. This is the safest low FODMAP pasta option.

Beverages

Safe drink options:

• Water
• Unsweetened iced tea
• Coffee (black or with lactose-free milk if you bring your own)
• Lemonade (check sweetener - real sugar is fine, avoid high fructose corn syrup in large amounts)

Avoid:

• Smoothies (often contain high FODMAP fruits)
• Sweet wines (high sugar content)
• Sodas with high fructose corn syrup

Allergen Menu Notes

Olive Garden provides a comprehensive allergen guide covering dairy, egg, fish, crustacean, mollusk, tree nuts, peanuts, wheat, gluten, soy, sesame, and sulfites.

Important: The allergen menu does NOT identify FODMAPs specifically. Garlic and onion are not allergens, so they won’t be flagged. You must still ask about these ingredients specifically.

Access the guide:

• Online at Olive Garden’s website
• Download the PDF before your visit
• Request a printed copy at the restaurant

Dining Strategy for IBS Sufferers

Before you go:

1. Review the online menu and allergen guide
2. Call during off-peak hours (2-4 PM) to discuss options
3. Eat a small low FODMAP snack so you’re not famished
4. Bring FODMAP digestive enzymes if you use them

At the restaurant:

1. Decline breadsticks immediately
2. Order simple grilled protein + steamed vegetables + house salad
3. Request all modifications at once to avoid confusion
4. Don’t be afraid to send food back if it arrives with butter or visible seasonings
5. Eat slowly and stop when comfortably full

After dining:

1. Note what worked and what didn’t for future visits
2. Keep a food diary if you experience symptoms
3. Remember individual tolerance varies

Similar Restaurant Guides

Looking for more casual dining options? Check out these similar restaurants:

• Outback Steakhouse (excellent for plain grilled steaks)
• Red Lobster (grilled seafood options)
• Chili’s (simple grilled proteins available)
• Applebee’s (customizable grill items)

Last verified: January 2025. Menu items and ingredients can change. Always confirm current ingredients and preparation methods with restaurant staff. Olive Garden is not an allergen-free facility and cannot guarantee complete avoidance of cross-contamination.