A registered dietitian recommends the best Chipotle dishes to reduce bloating

Picture this: You’re in line at Chipotle with your date, ready to walk up to the order counter, when you freeze. As you salivate over the menu, you suddenly remember that the last time you ate there, you wolfed down delicious food only to suffer from bloating and gas all night.

What should you do to avoid an untimely repeat of this experience? Let’s take a closer look at Chipotle’s nutritional approach to bloating prevention. Here are some foods to avoid on the menu, as well as some better options (and tips!) for enjoying a bloating-free night.

Why do some foods cause bloating?

We all react to foods and ingredients differently, which can lead to all sorts of unpredictable stomach upsets. While it’s annoying, there’s a scientific explanation.

First, the makeup of your gut microbiome (the community of microorganisms that live throughout your digestive tract) could help explain why your friend can eat a pile of beans without any trouble, while you’re hunched over with stomach pain 10 minutes later.

A diverse microbiome helps break down a variety of foods more efficiently. A less diverse microbiome may have trouble breaking down certain foods, leading to bloating and gas.

Additionally, each person has a unique makeup of their gut microbiome that determines how efficiently we digest certain foods. Some people may have more bacteria that are able to efficiently break down complex carbohydrates and reduce bloating, while others may not.

What foods at Chipotle are more likely to cause bloating?

In general, bloating is usually caused by foods that produce too much gas during digestion or foods that are more difficult to digest.

Many of the foods at Chipotle that fall into these categories contain FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which are specific types of carbohydrates that are poorly absorbed in the small intestine and can cause digestive discomfort and bloating in some people.

When it comes to Chipotle nutrition, some of the more likely gas-causing culprits include:

• High-fiber foods: While fiber is essential for digestion, if your body isn’t used to very high-fiber foods like beans, lentils, and whole grains, it can cause bloating.
• Dairy: People who are lactose intolerant or sensitive to lactose (a disaccharide) may experience bloating after consuming milk, cheese, yogurt, and other dairy products.
• Greasy food: High-fat foods slow digestion, which can cause bloating. These foods include fried foods (like corn chips), fatty meats, and greasy desserts.
• Onions and garlic: These contain fructans, which are oligosaccharides and a type of soluble fiber that may cause bloating in some people.
• beans: Legumes like pinto and black beans are high in fiber and contain oligosaccharides, which can cause gas and bloating.

Healthy Chipotle Food

1. Bowl of rice

Bowls are a great way to pack in a lot of flavor, but avoid high FODMAP tortillas, which contain wheat and therefore fructans. Both brown and white rice are considered low FODMAP foods, so they are generally suitable for people with sensitivities. However, brown rice has slightly more fiber than white rice. If you know you have a sensitivity to brown rice, or whole grains in general, you can choose white rice at this time.

2. Roast Chicken

Grilled chicken is a lean protein source that’s generally easy to digest. It doesn’t contain complex carbs or fiber, which can cause fermentation and gas in your gut. It’s also low in FODMAPs and is often made with simple spices, which are less likely to irritate your stomach than spicy ones.

3. Sofritas

Although sofritas are made from soybeans, a plant in the legume family, they contain less fiber per serving than beans. Sofritas are also lower in fat, and for some people, they may be easier to digest than animal protein.

4. Vegetable Fajitas

Chipotle’s vegetable fajitas consist primarily of sautéed bell peppers and onions, which are generally easier to digest when cooked. Cooking the vegetables softens their fiber and reduces the oligosaccharide content in the onions, making them gentler on the digestive system. The fajitas are lightly seasoned and low in calories and fat.

5. Black beans

Compared to pinto beans, black beans contain less oligosaccharides and fiber, which may make them easier on the stomach.

6. Lettuce

Adding lettuce to dishes is a great way to add bulk with minimal fiber compared to other plant-based ingredients. Plus, lettuce is naturally low in FODMAPs and has a high water content, making it safe for your digestive system.

7. Pico

Pico de gallo is generally low in FODMAPs, especially if you don’t add chopped onions. Its high water content, mild seasoning, and low fat content make it a gentler option on the stomach for many people.

8. Corn salsa

The Mexican Chipotle Corn Salad is made with corn, tomatoes, onions, and cilantro. While onions are high in FODMAPs, the corn in this salad is generally well tolerated and does not cause bloating. The corn also provides most of the fiber in this salad, which aids in healthy digestion without being overwhelming.

9. Guacamole

Avocados are high in healthy monounsaturated fats, which are easier to digest than the saturated fats found in animal products. While avocados do contain moderate amounts of FODMAPs, the portion sizes typically used in Chipotle guacamole are too small to cause a problem.

10. Cheese

The shredded white cheese Chipotle uses is Monterey Jack, which is lower in FODMAPs and lactose than soft cheeses and other dairy products. Cheese also doesn’t provide any fiber, so it doesn’t contribute to fermentation in your gut.

Other Tips for Reducing Bloating at Chipotle Restaurants

Now that you know how to enjoy chipotle nutrition while eliminating bloating, here are some other tips to help keep your stomach comfortable:

• Don’t Overdo It: Although there are plenty of low FODMAP foods on the menu, don’t use this as an excuse to eat them endlessly. Stick to moderation and increase the variety of easily digestible ingredients, especially if you’re unsure of how you’ll react to certain ingredients.
• Stay hydrated: Since carbonated drinks can also cause bloating in sensitive people, consider sipping water with your meals. This can help promote healthy digestion and prevent constipation and bloating.
• slow down: Eating too quickly can cause bloating. This is a great opportunity to be more mindful while eating, slowing down and paying attention to how certain ingredients make you feel. Putting down your fork and taking a sip of water between bites can help.
• Taking Supplements to Relieve Bloating: Flatter Me is clinically proven to relieve bloating in just 30 minutes. This convenient supplement contains 18 full-spectrum digestive enzymes including bromelain, papain, amylase and lactase to help break down all foods including carbohydrates, fats, sugars, lactose, fiber and protein to reduce bloating and improve digestion and nutrient absorption.

Summarize

Bloating can happen at any time and for a variety of reasons. It’s helpful to pay attention to whether certain ingredients at Chipotle (or elsewhere) are particularly irritating to your stomach. If you’re concerned about bloating, try choosing moderate amounts of easily digestible ingredients and avoid high-FODMAP foods.