25 November 2014
Eating out on a low FODMAP diet: Greek cuisine
By Dr Marina Iacovou - Research Dietitian
dining out, our advice is to limit rich, spicy, heavily flavoured or sauced
foods such as curries, soups or pasta dishes.
We also advise you choose plain meat or fish dishes with plain rice or
rice noodles, baked potatoes served with fresh salads or steamed vegetables.
restaurants are a popular eatery among Australians. Many of them now make gluten-free bases and all
you need to do is choose low FODMAP toppings. But have you ever thought about going Greek
for a low FODMAP meal? Because it’s not all about garlic and onions.
Whilst we recommend you avoid dips, moussaka,
pasticho (baked pasta with béchamel sauce) and the honey based desserts – there
is still plenty to choose from.
Some classic foods that can be found at most
traditional Greek restaurants and are low FODMAP include:
- Saganaki with lemon - a grilled Greek cheese
- Haloumi - a Cypriot cheese which is often grilled
- Olives – ask for plain olives or with a marinade of olive
oil and rosemary or oregano with coriander seeds (no garlic)
- Horta - pan fried wild greens, lemon, olive oil
Salata – lettuce, tomato, cucumber, olives – olive oil, vinegar based dressing
with herbs (ask for no onion)
Greek yoghurt – if you are not
lactose intolerant or simply ask for a small amount
- Htapodi - chargrilled octopus, olive oil, lemon.
- Garithes- Chargrilled tiger prawns, ouzo spiced salt
- Tiganites Patates - potatoes fried in olive oil, oregano, salt
- Psites patates – roasted potatoes
- Arni Sto Fourno - Slow roasted shoulder of
lamb on the bone
- Chicken from the spit
- Mixed grills - with salad and
In loving memory of