What to Eat in Barcelona If You Have SIBO — Practical Guide With Safe Dishes and Tips

How to Approach Eating in Barcelona With SIBO

Barcelona’s cuisine includes many delicious Mediterranean dishes that can be adapted to be gentle on your digestion — but it’s important to avoid high-FODMAP triggers (like garlic, onion, legumes, wheat/pasta, and soft dairy), which are common in many recipes.

A helpful tool when eating out is a Low-FODMAP dietary card in Catalan/Spanish, which explains your needs clearly to restaurant staff and increases the chance of getting appropriate modifications.

Safe Protein Options

Choose simply prepared proteins that are easier on the gut and less likely to trigger symptom flares:

• Grilled or baked fish — many tapas bars serve pescado a la plancha (grilled fish).

• Chicken or meat cooked simply without heavy sauces.

• Seafood — shrimp, octopus, calamari grilled (not fried) with minimal seasoning.

Ask for no sauces with garlic or onion and use olive oil, lemon, and herbs for flavor.

Low-FODMAP Vegetable and Carb Choices

While classic Spanish cuisine may use onions and garlic, you can request dishes with:

• Low-FODMAP vegetables — zucchini, eggplant, peppers (without onions/garlic).

• Potatoes (roasted or boiled) — a common side in tapas and main dishes.

• Rice dishes and paella — these can be suitable if they’re cooked without high-FODMAP broth ingredients like onions/garlic. Always confirm the ingredients.

Some Mediterranean dining guides suggest swapping wheat sides like pasta or bread for potatoes or rice and asking for grilled veg instead of mixed salads with high-FODMAP components.

Local Dishes You Can Adapt

Barcelona and Catalonia have plenty of local foods that can work for SIBO if modified:

• Grilled seafood (pescado a la plancha) — often simply seasoned.

• Escalivada (roasted eggplant, peppers, and zucchini) — request no garlic.

• Patatas served plain or with olive oil — skip sauces with garlic/onion.

• Tortilla Española (Spanish omelette) — ask for no onions or ask if they can make a version without.

• Simple salads — ask for lettuce, cucumber, carrots, and olive oil/lemon only.

If a dish naturally contains onions or garlic (like sauces or sofritos), you can often ask for substitutions or toppings on the side — many restaurants in Barcelona are accustomed to dietary requests.

Avoiding High-FODMAP Triggers in Barcelona Cuisine

Be cautious with:

• Alliums (garlic/onion) — very common in Mediterranean recipes. Ask for no garlic or onion and use garlic-infused oil instead (which is low-FODMAP).

• Legumes and pulses — hummus, lentils, and stews can be hard to tolerate.

• Wheat-based bread, pasta, and pastries — semolina and bread are common; ask for gluten-free alternatives or avoid if wheat triggers symptoms.

• Soft cheeses and dairy sauces — choose simple grilled foods or lactose-free options when possible.
  
  

Eating Out Tips for SIBO in Barcelona

Communicate your needs clearly — using a Catalan/Spanish low-FODMAP card or simple phrases like “No onion or garlic, please” helps servers understand your restrictions.

When menus are unclear, ask for:

• Grilled proteins without sauces

• Vegetables steamed or roasted without garlic/onion

• Rice or potatoes instead of bread or pasta

Many Mediterranean restaurants are flexible when you explain your food sensitivities.

Snacks and Grocery Options Around the City

Barcelona has many grocery stores where you can stock SIBO-friendly staples:

• Rice cakes, plain rice, and simple snacks

• Low-FODMAP fruits like strawberries, blueberries, oranges, or grapes (in moderation)

• Plain nuts and seeds if tolerated

Planning ahead ensures you have safe options when dining out is limited.

Hydration and Gentle Drinks

Water should be your main drink. Herbal teas and plain coffee (if tolerated) are usually safe. Avoid sugary drinks and alcohol if they exacerbate symptoms.

Summary

Eating in Barcelona with SIBO is possible with smart choices and clear communication. Focus on grilled proteins, simple vegetables, rice and potatoes instead of wheat, and sauces without garlic/onion. Bringing a low-FODMAP dietary card for restaurants can help you maintain your diet while still enjoying local Catalan and Mediterranean cuisine. Asking for modifications to dishes and choosing naturally low-FODMAP foods lets you experience Barcelona without unnecessary digestive discomfort.