What's the best low-FODMAP order at Chipotle?

A safe order builds on white or cilantro-lime rice, monterey jack cheese, and romaine lettuce, plus anything from the "ask for a change" list once you've checked with staff. The scripts above give you the exact words to use.

What should you avoid at Chipotle with IBS?

With IBS, the main things to skip at Chipotle are black or pinto beans, fajita veggies, and fresh tomato, corn and tomatillo salsas — usually because of garlic, onion, wheat, lactose, or beans. See the full "skip" list and the exact reasons above.

Checked July 2026Chain guide

Low-FODMAP at Chipotle

Q: Can you eat at Chipotle on a low-FODMAP diet?

Yes. The most reliable low-FODMAP picks at Chipotle are white or cilantro-lime rice, monterey jack cheese, and romaine lettuce. Build-your-own is genuinely on your side here — you can see every component and skip what you want. The honest catch is that nearly every protein and salsa carries garlic or onion, so the trick is building on the plain foundations and keeping the portion sensible.

Build-your-own is genuinely on your side here — you can see every component and skip what you want. The honest catch is that nearly every protein and salsa carries garlic or onion, so the trick is building on the plain foundations and keeping the portion sensible.

You’re allowed to ask questions at a counter. A short, specific request — “is there onion or garlic in that?” — is normal, reasonable, and needs no medical backstory. The scripts below give you the exact words.

Pocket-sized: order, ask-for, and skip on one page.

Chipotle order card

phasediet.com/eating-out/chipotle

✓ Order

White or cilantro-lime rice
Monterey Jack cheese
Romaine lettuce
Tortilla chips

~ Ask for a change

Chicken, steak, carnitas or barbacoa
Guacamole

✗ Skip

Black or pinto beans
Fajita veggies
Fresh tomato, corn and tomatillo salsas
Sofritas
Flour tortilla / large burrito

Say this

“Can I get a bowl with just rice, cheese, and lettuce, plus a single scoop of carnitas?”
“No beans, no fajita veggies, and no salsa, please.”

Checked July 2026 — menus and recipes change, so confirm with staff. From phasediet.com/eating-out/chipotle

What to order

These are the dependable low-FODMAP picks — and why each one is a safe bet.

White or cilantro-lime rice

Plain rice is the safe base of any Chipotle bowl; cilantro-lime adds only lime and herb.

Monterey Jack cheese

A hard cheese, low in lactose — a normal portion is fine.

Romaine lettuce

Plain leaves, no dressing — a free low-FODMAP topping.

Tortilla chips

Just corn, oil, salt, and lime — a safe side if you want crunch.

What to ask the kitchen to change

These can work — with one question or one small adjustment. Here’s exactly what to ask.

Chicken, steak, carnitas or barbacoa

All the proteins are marinated in spice blends with garlic and onion cooked into the meat, so none is truly free of it. Carnitas and steak tend to be the plainest — ask for a single (not double) scoop and see how you tolerate it.

Guacamole

A small scoop of avocado is low-FODMAP, but Chipotle blends red onion into the guac. Ask, and treat it as a maybe rather than a staple.

What to skip

Not forever — most of these come back during reintroduction. During elimination, they’re the reliable triggers to leave off.

Black or pinto beans

High-FODMAP GOS.

Fajita veggies

Sautéed with onion.

Fresh tomato, corn and tomatillo salsas

All contain red onion or garlic.

Sofritas

Tofu braised with garlic and onion.

Flour tortilla / large burrito

Wheat — get a bowl instead.

The exact words to say

Specific beats vague every time. Most staff won’t know what “low FODMAP” means, but they can absolutely answer “is there onion or garlic in that?”

“Can I get a bowl with just rice, cheese, and lettuce, plus a single scoop of carnitas?”

“No beans, no fajita veggies, and no salsa, please.”

Good to know

→The bowl beats the burrito — the wheat tortilla is a needless FODMAP hit.
→Nothing here is fully onion- and garlic-free because the meats are marinated, so keep the portion normal and don't stack it with a garlicky salsa on top.
→Chips, cheese, rice, and lettuce alone make a safe plate on a bad gut day.

More chain guides

Starbucks→McDonald's→Subway→Chick-fil-A→Panera→Domino's→

Or browse all eating-out guides.

Flared anyway?Sometimes you do everything right and your gut still reacts — that’s IBS being unpredictable, not a personal failure. Here’s why restaurants flare IBS and how to recover.

This guide is for general information only and is not medical advice. Menus, recipes, and kitchen practices change and vary by location, and FODMAP tolerances differ from person to person — always confirm with staff and go by your own experience. New to the diet? Start with our guide to the low-FODMAP diet.