Eating out can seem really quite complicated and daunting on the low FODMAP diet, but it doesn’t need to be.
We have created this guide for eating out in Manchester, so that you can enjoy dining out without the worry of IBS symptoms or veering away from your plan.
We have included several different cuisines for you to take your pick and selected the different options on the menu which may be suitable. It’s important to speak to the restaurant beforehand to discuss your dietary requirements so that you can relax and enjoy your meal. So scroll down and see what takes your fancy!
The reason we have chosen options on gluten free (and or wheat free) menus is as, wheat and rye,
which are main food sources which contain gluten, are also major sources of fructans (the ‘F’ in FODMAP. The main foods which contain wheat (and therefore gluten) are pasta, breads, cereals and grains. Therefore if gluten free alternatives of breads and pastas etc are chosen, these will also contain
significantly less wheat, which is why gluten or wheat free pastas and breads are recommended in Low FODMAP leaflets. If foods contain batters it is suggested that these are removed so both gluten and wheat can be avoided.
Latin American and Caribbean
States clearly on the menu which options are gluten free.
- Island Bait (batter would need to be removed before eating)
- West Indian steamed fish (ask to be served without mango, white part of spring onions & salad dressing).
States clearly on the menu which options are gluten free.
NB When eating Brazilian foods:
●Small amounts of guacamole (up to the equivalent for 1/4 avocado and containing no onions) and sweet potato (3tbs) are safe to eat. Just make sure you don’t have both foods in the same sitting.
●Avoid salsas, mango and BBQ sauces.
- Chargrilled Halloumi (without dip)
- Salt cod fritters (remove batter)
- Gluten free cheesy dough balls (without garlic dip)
- Crispy ‘Lula’ squid (without sauce)
- 8oz Cabana steak
- Churrasco Pork
- Cabana green salad
- 3 tablespoons of sweet potato fries (order to share)
- Ice cream (if your dietitian has advised that you avoid lactose then up to 1 scoop is allowed).
- Amazon chocolate cake (if your dietitian has advised you to continue having lactose).
The website provides information on allergens which is useful.
You can have the hard tacos and and tortilla chips as these are wheat free instead of a burrito
made with a wrap.
When choosing your fillings, you should:
●Check with the staff that the meat isn’t marinated in onion or garlic.
●Ask for onions not to be added.
●Salsas should be avoided and only small amounts of guacamole are safe (up to the equivalent for 1/4 avocado and containing no onions).
●Cheese, lettuce, and sour cream are all fine!
Italian or Anglo-Italian Restaurants
NB When in Italian restaurants make sure to check for:
●The use of onion and garlic in base sauces in all dishes
●Order gluten free options
●Pizzas – ask if the tomato base included onion or garlic and avoid problem foods such
as pepperoni/salami, mushrooms and onions. Why not create your own pizza, which
is on many of these menus below. Keep in mind the yellow box of fruit and
vegetables in the low fodmap guide as only small amounts of corn , squash or sun
dried tomatoes are used on pizza so should be okay.
●Pastas and risottos- ask if garlic, onions or leeks are used in sauces, this should be
easily made without it, as your gluten free pasta or risotto dish should be prepared
from scratch anyway
Prezzo, Bella Italia and Zizzis
All have a detailed gluten free menu online and provide many options to choose from
including pizzas, salads , pastas and desserts.
Clearly states on menu gluten free and lactose free options.
- Parsnip crisps
- Spiced rice crackers
Starters and Salads
●Phone ahead and ask about gluten free base and also for a garlic and onion free
●Make sure that when picking a pizza you are cautious of onion, mushrooms,
pepperoni, salami and any other problem foods.
- Fiorentina (only eat a 4 pieces of the sun dried tomatoes).
- Rustica (always doubles check the toppings are suitable).
Ring and ask to confirm/email you the gluten free menu (as it is not provided online) and
inform them of your dietary needs on booking,
Deli boards (avoid chorizo and salami).
- Meatballs (check to find out whether the sauce contains garlic/onions and ask to be served without bread).
- Smoked salmon.
- Tomato and mozzarella
Take care: ask about onion and garlic used in sauces
- Plain steaks with fries
Asian food is generally unsuitable when eating out as meals contain many high FODMAP foods and your meal may become so restricted that it is no longer enjoyable.
So, in your 4 week restriction period, why not try some recipes at home?
Good low FODMAP recipes for a variety of asian food can be found on at www.alittlebityummy.com.
Mixed cuisine Restaurants
Gluten free menu available online
NB When eating in English / burger bars:
●Aware that Garlic , onion, honey and fructose may be used in bottled or homemade
BBQ , mustard and tomato sauces or glazes
●Problem vegetables or quantities of vegetables which are coded yellow in the low
fodmap guide e.g. avocado or cheeses
●Avoid batters or breadcrumbs as these tend to include wheat
- The Powerbowl (for those not avoiding lactose – have without honey and almonds).
- All from the hen house: Eggs Benedict, Royale and Florentine (with gluten free bread).
Sandwiches (all on gluten free bread)
- Steak melt (without onions).
- Chargrilled chicken club (gluten free, without sauce and ask for no more than 1/4 avocado).
- Mediterranean vegetable (gluten free, without the mushrooms).
- Linguine Pomodoro (ask about onions and garlic in the sauce and opt for gluten free pasta.
- Steaks plain or with béarnaise sauce.
- Gluten free Roast Dinners (without cauliflower cheese or gravy).
Good gluten free menu available on website
- Soft tacos with roasted vegetables and halloumi.
- Salt beef tacos.
- Tomato and mozzarella salad.
- Nachos (without salsa).
- Mixed grills with salad or roasted vegetables.
- Chargrilled salmon (with rice, skinny fries or salad).
- Grilled seabass fillets
- Plain or with béarnaise sauce and or King prawn skewers (without onion rings)
- Salmon or tofu (without onions, edamame beans or tortilla bowl).
Any Tostadas (without garlic and onions)
- Blackcurrant and prosecco meringue roulade
NB When eating Greek food:
- Avoid hummus, spiced sausages, batter and dips containing onions and garlic.
- Tomato and feta
- Fried halloumi
- Vine leaves (check if these are stuffed with any high FODMAP foods but unstuffed are safe to eat).
Gluten free menu not available online. Ring to confirm/ email you a wheat and gluten free
menu/options and inform of dietary requirements on booking.
NB when eating tapas:
●Avoid batters, breadcrumbs, figs, dried fruits, dates, salami, chorizo, alioli, garlic and
●Ask about contents of sauces as may contain garlic and onion.
●Cheese platters: If your dietitian has advised you to continue having lactose then all
cheeses would be suitable. Remember hard cheeses contain low or no lactose.
Ask for gluten free breads with tomatoes
- Meat: Carpaccio, pitu chicken rice, grilled un-marinated meats with no sauce.
- Any fish dish (ask for it to be cooked plain rather than with garlic/onion).
- Any egg dish (but check the tomato sauce for onion and garlic powder).
- Any paella without garlic and onion
Rice pudding (if you are not avoiding lactose)
Ice cream or sorbet (up to 1 scoop of ice-cream is safe if you are avoiding lactose & ensure sorbet is not made from high FODMAP fruit).
Tea 4 2
This restaurant in the Northern Quarter offers gluten free afternoon tea. Make sure to ring up
before or ask your server. You will also need to be aware of:
●Dried fruit and other problem fruit
●Fructose in jam
●Lactose in cakes
Detailed information online about ingredients in each product.
- Chefs Italian chicken salad (be careful to avoid the pistachios and check salad dressing ingredients before using).
- Courgetti veggie pot.
- Sushi (just check for problem vegetables in some packs).
- Smoked salmon and egg protein pot.
- Tuna Nicoise Salad (pick out the onions and check the dressing to ensure it is low FODMAP).
- Fruit pots ( these products vary so be aware of problem fruits like mango).
- Crisped kale.
Remember be confident! Asking details will get easier and will make the whole
experience more relaxing for you.
Enjoy eating out!!
Bethany Florey & Olivia Done (Student Dietitians)
Reviewed by Kirsten Crothers (Registered Dietitian)
[spacer height=”20px”][spacer height=”20px”]
If you would like to get free weekly dietitian blog updates, please sign up below.[spacer height=”20px”]