What to Eat in South Korea If You Have SIBO — A Practical Tourist Food Guide

1. Go for Rice-Based Meals

Steamed white rice is a staple and one of the most digestive-friendly carbohydrate bases you’ll find in Korea. It’s neutral, easy on the gut, and pairs well with gentle proteins and cooked vegetables — ideal for people with sensitive digestion.

• Plain rice at meals

• Rice bowls with simply seasoned grilled meat or fish (ask for minimal seasoning)

Rice dishes let you control what goes on your plate and help avoid high-FODMAP ingredients that often hide in sauces and pastes.

2. Simple Grilled Proteins (Korean BBQ)

Korean barbecue (gogigui) — like pork belly (samgyeopsal) or grilled beef — can be a good choice if you skip the heavy sauces and seasonings. Grilled meats served with plain rice and lettuce wraps give you a balanced meal without unnecessary fermentable ingredients.

• Ask for no ssamjang or gochujang (fermented sauces often made with soybeans, wheat, garlic, and sugar).

• Use plain salt, pepper, and sesame oil for flavor.

You can request lettuce wraps with just rice and protein for an easier-to-digest combination.

3. Bibimbap — Customizable Rice Bowl

Bibimbap is a Korean rice bowl with vegetables, egg, and often meat. Traditionally it’s mixed with gochujang (spicy chili paste) — but you can customize it:

• Ask for no gochujang and have it served with plain cooked vegetables, rice, and a simple protein.

• Avoid fermented pastes and heavy sauces that may include garlic/onion.

Bibimbap’s structure (rice with toppings) makes it easy to modify into a gentler meal.

4. Soups With Clear Broths

Soups with mild broths can be soothing and warm — especially if you control the add-ins:

• Seolleongtang and Gomtang: milky-white long-simmered bone broths that are usually served with rice. Ask for no green onions or garlic in the broth.

• Miyeok guk: seaweed soup often made after childbirth but also popular year-round. Ask for broth only and skip soy sauce or other seasonings if needed.

These soups are often customizable and can be soothing on sensitive digestion.

5. Buckwheat Dishes

Memil-muk (buckwheat jelly) is a light dish made from buckwheat starch — typically served as a side (banchan) or as a refreshing salad. It’s mild and can be a low-FODMAP option if served simply without strong seasonings.

Buckwheat tends to be easier for many travelers compared with wheat-based noodles or dumplings.

What to Avoid or Be Careful With

Korean cuisine is rich in fermented and aromatic ingredients, many of which can be challenging for SIBO or sensitive digestion:

• Fermented condiments like kimchi, gochujang and ssamjang often include garlic, onion, soybeans, and sometimes wheat — all high-FODMAP ingredients.

• Soups and stews (e.g., kimchi jjigae) include multiple fermentable ingredients.

• Wheat-based foods such as noodles (myeon or dumpling wrappers) and battered fried foods.

Even dishes that seem harmless can include hidden sources of garlic, onion or fermented pastes, so customization and communication are crucial.

Practical Tips for Eating With SIBO in Korea

Communicate dietary needs clearly.
Using a simple phrase card or translation app is helpful — for example: “No garlic, no onion, no fermented sauces, please.” Restaurant staff often accommodate simple requests if you ask politely.

Choose simple, customizable meals.
Rice with grilled protein and cooked vegetables is one of the most reliable combinations for travelers, as it reduces unexpected ingredients and fermentable sugars.

Research and prepare.
Look up menus before you go and choose restaurants where you can order deconstructed dishes (plain rice + protein + veggies) rather than heavily sauced specialty items.

Pack trusted snacks.
Carrying safe, familiar low-FODMAP snacks (like plain rice crackers or nuts you tolerate) can be reassuring if meals are uncertain on the go.

South Korea offers many delicious foods that can be adapted for people managing SIBO — especially rice-based dishes, simple grilled proteins, and mild soups. The key is customization: ask for dishes without high-FODMAP ingredients (like garlic, onion, fermented pastes and heavy sauces), focus on rice and lean proteins, and keep snacks handy when needed. With some planning and clear communication, you can enjoy Korean cuisine without unnecessary digestive distress.