Low-FODMAP Greek food
Greek is one of the friendlier cuisines: grilled meat, olive oil, lemon, oregano, feta, and olives are all naturally low-FODMAP. The two traps are garlicky tzatziki and bean dips (hummus, fava) — swap in olive oil and lemon. Ask for no red onion in salads and you're most of the way there.
Greek order card
phasediet.com/eating-out/greek✓ Order
- Grilled souvlaki, chicken, fish or lamb chops
- Greek salad, no onion
- Feta, olives, olive oil and oregano
~ Ask for a change
- Tzatziki
- Gyro vs souvlaki
- The salad and rice
✗ Skip
- Tzatziki and skordalia
- Hummus, fava and gigantes (bean dishes)
- Pita and spanakopita
- Onion-heavy salads and stews (stifado)
Say this
- “Grilled souvlaki plate with a Greek salad, no onion, no pita — extra olive oil and lemon instead of tzatziki.”
- “Is there onion in the rice?”
Checked July 2026 — menus and recipes change, so confirm with staff. From phasediet.com/eating-out/greek
What to order
These are the dependable low-FODMAP picks — and why each one is a safe bet.
Grilled souvlaki, chicken, fish or lamb chops
Often dressed with just lemon, oil, and oregano.
Greek salad, no onion
Cucumber, tomato, feta, and olives are all low-FODMAP.
Feta, olives, olive oil and oregano
Naturally safe flavor-builders.
What to ask the kitchen to change
These can work — with one question or one small adjustment. Here’s exactly what to ask.
Tzatziki
It's loaded with garlic; ask for it on the side or skip it. Olive oil and lemon dress everything well without it.
Gyro vs souvlaki
Gyro meat is seasoned with garlic and onion; plain grilled souvlaki skewers are the cleaner choice.
The salad and rice
Ask for no red onion in the Greek salad, and whether the rice is cooked with onion.
What to skip
Not forever — most of these come back during reintroduction. During elimination, they’re the reliable triggers to leave off.
Tzatziki and skordalia
Garlic.
Hummus, fava and gigantes (bean dishes)
GOS.
Pita and spanakopita
Wheat.
Onion-heavy salads and stews (stifado)
Onion.
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?”
“Grilled souvlaki plate with a Greek salad, no onion, no pita — extra olive oil and lemon instead of tzatziki.”
“Is there onion in the rice?”
Good to know
- →One of the friendlier cuisines: grilled meat, olive oil, lemon, oregano, feta, and olives are all naturally low-FODMAP.
- →The two traps are garlicky tzatziki and bean dips (hummus, fava) — swap in olive oil and lemon.
- →Ask for no red onion in salads and you're most of the way there.
More cuisine guides
Or browse all eating-out guides.
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.