Low FODMAP at EPCOT: What I Ate (and Avoided) at the Flower & Garden Festival

If you've ever wandered through EPCOT during the Flower & Garden Festival, you know the real attraction isn't just the topiaries, it's the food. The booths are a foodie’s dream, but when you’re navigating IBS or following a Low FODMAP lifestyle, they can feel more like a maze.

Good news: after carefully scouting the 2025 menus (and taste-testing where I could), I’ve pulled together my Low FODMAP-friendly hits, “safe-ish” options, and honest advice for anyone trying to keep the magic while also avoiding a flare-up.

This post isn’t dietary advice (talk to your doctor or dietitian), but it is a guide (a starting point) for those of us who still want to eat our way around the world (showcase) without sacrificing our gut health.

The Low FODMAP-Friendly Picks

1. Insalata Arlecchino – Italy Booth

What it is: Grape tomatoes, seasonal melon, mozzarella balls, and balsamic

Why it works: All ingredients are Low FODMAP in moderation

Pro tip: Ask for light dressing or it on the side. The mozzarella balls are small, so enjoy one or two—then focus on the fruit and veggies.

2. Potato Pancakes with House-made Applesauce – Bauernmarkt (Germany)

Why it works: No dairy or wheat fillers listed; applesauce is Low FODMAP if unsweetened

Pro tip: Avoid the ham and onion version. Stick to the classic.

3. Grilled Street Corn on the Cob – The Land Booth

Why it works: Corn is Low FODMAP; toppings are questionable

Pro tip: Ask for no garlic spread or cheese to make this a clean, gut-safe snack.

4. Lemon Sorbet – Swirled Showcase

Why it works: Sorbet is typically dairy-free, and lemon is Low FODMAP

Caution: Ask if it contains high-fructose corn syrup or sugar alcohols.Pro tip: Skip the waffle cone and get it in a cup.

Safe-Ish Snacks (Read: Proceed with Caution)

5. Coconut-Chocolate Flancocho – La Isla Fresca

Why it’s “safe-ish”: Coconut and chocolate are generally well tolerated in small portions

Caution: It’s cake, so expect some wheat and eggs

Pro tip: Try a couple bites and move on if you're sensitive to gluten or fructans.

6. Grilled Beef Strip Loin – Farmer’s Feast

Why it’s “safe-ish”: The beef and rice are generally safe

Caution: Tomato-beurre blanc and pesto likely contain garlic/onion

Pro tip: Ask for the beef without sauce. You’ll still get a solid protein boost.

7. Frushi – Hanami (Japan Booth)What it is: Fruit wrapped in coconut rice with toasted coconut and a drizzle of cream

Why it’s “safe-ish”: Fruit and rice are okay in moderation

Caution: Cream drizzle and coconut flakes may contain FODMAPs

Pro tip: Eat half and skip the cream if you’re feeling cautious.

The Magic is Still There

I’ll be honest, there were a few booths I had to skip completely, either due to garlic-heavy sauces, breaded proteins, or dairy-packed desserts. But I didn’t feel left out. In fact, it was empowering to still enjoy flavorful, festival-inspired food and feel good after.

I also had more energy to walk the park, chase the kids, and, yes, grab another souvenir cup I didn’t need. (It’s a tradition.)

Final Thoughts from The Magical Gut

If you’re visiting EPCOT and trying to stick to a Low FODMAP or gut-friendly approach, know this: you’re not alone, and it is absolutely doable. With a little planning, a few questions, and a willingness to skip the sauce here and there, you can eat, explore, and feel the magic.

More booth guides, snack reviews, and cruise-specific entries coming soon. In the meantime, keep your gut (and your heart) happy.