At DIG, the best order if you bloat is a simple market bowl: rice or greens, chicken or salmon, one cooked vegetable you tolerate, and sauce on the side. The risky version is stacking lentils or beans, cruciferous vegetables, creamy sauces, garlic-heavy sides, and a huge portion. Use the nutrition and ingredient guide before you build.
DIG feels like the responsible lunch choice because it is vegetable-forward, seasonal, and less chaotic than a lot of takeout. But a good-looking bowl can still be a lot for digestion: grains, roasted vegetables, legumes, sauces, cabbage-family vegetables, dairy, and fiber all in one compostable bowl.
The easiest DIG build
The goal is not to avoid vegetables. The goal is to stop making your lunch a fiber endurance test.
- Base: rice is usually the cleanest default. Greens can be fine, but a very large raw-greens base is not always gentler.
- Protein: chicken, salmon, or another simple protein you already tolerate.
- Sides: choose one or two cooked vegetables instead of every vegetable that looks good. Go slower with cauliflower, broccoli, cabbage, beans, lentils, and very garlicky vegetables if those are your triggers.
- Sauce: keep it on the side. Sauces are where garlic, onion, dairy, spice, and fat can hide.
A practical order: rice, chicken or salmon, one cooked vegetable, cucumbers or greens if available, and sauce on the side. If the seasonal menu has a side you love but know can be gassy, make that the main variable and keep everything else simple.
What makes DIG sneakier than it looks
The DIG problem is usually abundance. You can build a bowl that is technically all "real food" and still stack too much fermentable carbohydrate and fiber for a weekday lunch. That might look like rice, lentils, roasted broccoli, cabbage salad, a garlicky sauce, and a side of sweet potatoes. Nothing in that bowl is fake. It is just a lot.
If your symptoms show up after restaurant bowls in general, read the restaurant guide. If you are comparing DIG to other bowl places, the CAVA guide is the same problem with more hummus and feta.
Use the scanner on the seasonal stuff
DIG's menu changes, which is why the app is useful here. Scan the seasonal side that sounds harmless, then decide if it belongs with rice, chicken, and a simple sauce or if it should be the only experiment in the bowl.
Use the free Après FODMAP Scanner to check rotating sides, legumes, cruciferous vegetables, sauces, dairy, wheat, and fiber before you build your DIG bowl.
Get the free app →FAQ
What should I order at DIG if I bloat?
Start with rice, a simple protein, one cooked vegetable, and sauce on the side. Add more vegetables only after you know the base works for you.
Are DIG bowls low-FODMAP?
Not automatically. They can include legumes, cruciferous vegetables, onion, garlic, dairy, wheat, and lots of fiber depending on the build.
Can Après help with DIG?
Yes, when your bowl includes covered triggers like beans, wheat, dairy, onion, garlic, and fiber.
Should I avoid vegetables if they make me bloated?
No blanket rule. Try smaller portions, cooked vegetables, and fewer high-fiber sides at once.
Sources
- DIG menu
- DIG nutrition and ingredient information
- Monash FODMAP overview
- NIDDK: gas in the digestive tract
This article is general information, not medical advice. Restaurant menus and recipes can change; check current ingredients and allergen information before ordering.