8 Low FODMAP Chipotle menu options – dietitian approved

You crave your favorite burrito tonight and are unsure if low FODMAP Chipotle is possible. 

Following a low FODMAP diet can be challenging, especially when dining out and sourcing ingredient lists. 

Read on to find out which menu items at Chipotle are low FODMAP and our recommendations.

What is Chipotle?

Chipotle, full name Chipotle Mexican Grill, is a popular fast-food restaurant founded by Steve Ells in Denver, Colorado, in 1993 (1).

They are known for their Mexican-inspired menu of bowls, tacos, and burritos made to order in front of the customer. 

A fun fact about Chipotle is that it comes from the Aztec word “chilpoctli,” which means smoked chili (2).

Chipotle is now an international chain with restaurants in Canada, France, Germany, Kuwait, the United Arab Emirates, and the United Kingdom. 

Can you eat Chipotle on a low FODMAP diet?

In summary, you can eat Chipotle on a low FODMAP diet, depending on your chosen menu items.

Mexican foods like tortillas, salsa, and beans frequently contain high FODMAP ingredients like wheat, onion, garlic, or both. 

You should avoid these foods during your restriction phase as they could result in IBS symptoms, such as bloating or gas.

Which Chipotle menu items are low FODMAP?

The US Chipotle website has a page called “53 Real Ingredients,” where you must click on each ingredient to determine whether a menu item contains it. 

Navigation is a little cumbersome, but we cross-referenced with the detailed UK Chipotle Ingredient List to determine which items suit your low FODMAP diet. 

The following menu items are low FODMAP at Chipotle:

• White Rice 
• Brown Rice 
• Tortilla Chips 
• Crispy Corn Tortilla 
• Carnitas 
• Monterey Jack Cheese 
• Romaine Lettuce 
• Sour Cream (with a 2 tbsp serving) 

With these menu items, you can create a delicious burrito bowl! 

If you prefer a tortilla wrap over a bowl, we recommend bringing your own low FODMAP tortilla wrap from home.

Low FODMAP drinks at Chipotle

You also need to be careful when choosing a drink at Chipotle. Although fizzy drinks such as Coca-Cola or Sprite are low FODMAP, the gas in them can worsen bloating.

Some fizzy drinks can contain high fructose corn syrup, which is unsuitable for a low FODMAP diet. To learn more, check out our blog, “Is Corn Syrup Low FODMAP?”

Try choosing water or 150ml of fruit juice, which is recommended for a healthy diet instead.

Low FODMAP condiments at Chipotle

Lastly, be careful when choosing condiments, as they can contain garlic powder or high fructose corn syrup. 

Examples of condiments offered at Chipotle include honey vinaigrette and chili salsa, which both contain garlic and cannot be eaten on your low FODMAP diet. 

When in doubt, it is always worth calling your local branch to ask about ingredients, as the information is only sometimes available on their website. 

For more advice and recommendations on eating out on a low FODMAP diet, look at our article “Tips Eating Out on a Low FODMAP Diet.”

Summary

You can continue to enjoy your favorite Chipotle takeaway on the low FODMAP diet by choosing the menu items we recommended above. 

Remember you can always bring your own low FODMAP tortilla or bread to swap at the restaurant if you prefer. 

If you are still unsure about eating at Chipotle, you can always attempt to make a burrito bowl at home using ingredients from your own kitchen!

Written by Stella Gordon, Student Dietitian, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert