Low FODMAP at Pho - Complete Ordering Guide
Complete guide to ordering low FODMAP at Pho. Safe menu items, what to avoid, and how to customize your order.
✓ Safe Items to Order
| Item | Notes | Modifications |
|---|---|---|
| Plain Rice | Jasmine or sticky rice | Request plain steamed rice |
| Rice Noodles (plain) | Pho noodles | Request plain, not in broth |
| Grilled Meat (very modified) | If available plain | Request no marinade, no sauce - likely not possible |
| Steamed Vegetables | If available | Request plain with no sauce |
| Fresh Herbs | Bean sprouts, Thai basil, mint | Safe garnishes |
✗ Items to Avoid
- • Pho broth (contains onion and often garlic)
- • All noodle soups (broth is high FODMAP)
- • Spring rolls (wheat wrappers, often contain onion)
- • Curry dishes (contain onion and garlic)
- • Fish sauce (usually FODMAP-safe, but check)
- • Hoisin sauce (contains garlic)
- • Most marinades (contain garlic and onion)
- • Banh mi sandwiches (wheat baguette)
- • Stir-fried dishes (typically contain onion/garlic)
Example Orders
Very Limited Options
- ✓ Plain jasmine rice
- ✓ Request plain grilled chicken if possible
- ✓ Fresh herbs as garnish
- ✓ Water
Tip: Pho is extremely challenging - broth is the foundation
Deconstructed
- ✓ Plain rice noodles (if available without broth)
- ✓ Plain meat (if possible)
- ✓ Bean sprouts, herbs
Tip: You're essentially not ordering pho
Quick Summary
Pho restaurants are extremely challenging for low FODMAP diners. The signature pho broth is simmered with onions for hours, making it a concentrated source of FODMAPs. Most dishes contain onion and garlic.
Honest assessment: Pho may not be a viable option for strict low FODMAP diners.
Best bets: Plain rice, and only if the restaurant can accommodate special requests
Always avoid: All pho soups, curry dishes, most stir-fries, spring rolls
The Pho Broth Problem
Traditional pho broth is made by simmering:
- Beef or chicken bones
- Onions (high FODMAP)
- Garlic (high FODMAP)
- Various spices
This creates a deeply flavored broth that is unfortunately unsuitable for low FODMAP diets. There’s no way to remove the onion once it’s been simmered.
Why This Restaurant is Challenging
Vietnamese cuisine relies heavily on:
- Onion and shallots in broths and bases
- Garlic in marinades and sauces
- Fish sauce (usually safe, but verify)
- Hoisin sauce (contains garlic)
How to Approach (If You Must)
- Call ahead - Ask if they can prepare anything plain
- Explain clearly - You cannot have onion or garlic
- Accept limitations - You may only be able to order plain rice
- Consider alternatives - This may not be the right restaurant choice
If Dining with a Group
If you’re joining others at Pho:
- Order plain jasmine rice
- Ask if plain steamed vegetables are possible
- Bring your own safe snacks
- Consider eating before or after
- Treat this as a social outing, not a meal
Honest Advice
If you have a choice of restaurant, Vietnamese cuisine is one of the most difficult for low FODMAP diners due to the foundational use of onion and garlic in broths and marinades. Consider suggesting an alternative cuisine.
Last verified: January 2025. Menu items and ingredients can change. Always confirm with restaurant staff.