Chipotle Mexican Grill
Low-FODMAP analysis by Gutsy
Overall assessment
Chipotle is one of the most IBS-friendly fast-food chains — build your own bowl and skip the beans, salsas with garlic/onion, and flour tortillas. Stick to rice, grilled protein, corn salsa, lettuce, cheese, and sour cream.
11
Safe
5
Modify
6
Avoid
Safe to order
Burrito Bowl (customised)
Completely customisable — build with rice, grilled protein, corn salsa, romaine, and cheese for a safe low-FODMAP meal.
Ask for: No beans, no sofritas, no green or red tomatillo salsa, no fajita onion. Ask for extra fajita bell peppers only.
Salad Bowl
Romaine base with grilled protein and safe toppings is an excellent low-FODMAP option.
Ask for: Choose vinaigrette dressing on the side; skip beans and high-FODMAP salsas.
Cilantro-Lime White Rice
Plain white rice with lime and cilantro — low FODMAP and a great filler.
Cilantro-Lime Brown Rice
Brown rice is low FODMAP and adds fibre, though some with IBS tolerate white rice better.
Grilled Chicken
Plain grilled chicken is naturally low FODMAP.
Steak
Grilled steak is low FODMAP — a solid protein choice.
Carnitas (Pork)
Slow-cooked pork is generally low FODMAP.
Romaine Lettuce
Low FODMAP in any quantity.
Fresh Tomato Salsa (Pico de Gallo)
Tomato, cilantro, jalapeño, and lime — low FODMAP at a normal serving.
Corn Salsa
Corn in small–moderate serves is low FODMAP. A tablespoon or two is fine.
Ask for: Limit to one serving (approx. 2 tbsp).
Cheese
Hard cheeses are low in lactose and low FODMAP.
Order with changes
Sour Cream
Contains lactose — a small dollop is usually tolerated; a large serving may trigger symptoms.
Ask for: Ask for a small portion (about 1 tbsp).
Guacamole
Avocado is low FODMAP up to about 1/8 of a fruit. Chipotle's serving is generous — eat half.
Ask for: Ask for a half portion, or eat only half of the standard serve.
Fajita Veggies (bell peppers only)
Bell peppers are low FODMAP but the mix includes onion, which is high FODMAP.
Ask for: Ask staff to serve only the bell pepper pieces, no onion.
Corn Tortilla Tacos (2)
Two small corn tortillas are within low-FODMAP limits; three or more can push fructan content higher.
Ask for: Limit to 2 tacos; fill with safe toppings only.
Barbacoa (Beef)
The marinade contains garlic and cumin. Small amounts may be tolerated; larger serves may cause symptoms.
Ask for: Choose chicken, steak, or carnitas if sensitive to garlic.
Avoid
Black Beans
Very high in GOS and fructans — a classic IBS trigger.
Pinto Beans
High FODMAP; avoid during elimination and limit heavily in maintenance.
Sofritas (Tofu)
Contains garlic and onion in the braising sauce — high FODMAP.
Tomatillo Green-Chili Salsa
Contains garlic and tomatillos — high fructan content.
Tomatillo Red-Chili Salsa
Contains garlic and onion — avoid during elimination.
Flour Tortilla (Burrito or Quesadilla)
Wheat flour is high in fructans — one of the biggest IBS triggers.
Scan any restaurant menu for free with Gutsy
Try the menu scanner