Eating out · Grab-and-go sandwiches & salads
Low FODMAP at Pret a Manger
Pret is workable but sneakier than it looks: almost everything is pre-packed, so you can't ask for changes — you win or lose at the fridge by reading the ingredient sticker. Most of the menu rides on wheat bread, baguettes and wraps, and onion or garlic hide in places you'd never expect, like the tuna mayo mix, the French dressing pot and every soup. The protein pots, a couple of clean-filling classic sandwiches and the plain snacks are the reliable lane.
✅ Safest picks
Egg & Spinach Protein Pot
Just free-range boiled eggs and baby spinach — no onion, garlic, wheat or dairy anywhere in the pot.
💬 Order it: Eat as-is; pair with Sea Salt Crisps or a banana that isn't overly ripe to make it a meal.
Smoked Salmon & Egg Protein Pot
Egg, smoked salmon, spinach, a lemon wedge and plain salt-pepper seasoning — none of the common fermentable trigger ingredients.
💬 Order it: Nothing to remove; squeeze the lemon over instead of adding any dressing pot from the fridge.
Sea Salt Crisps
Potato, sunflower/rapeseed oil and sea salt only — plain potato is one of the lowest-trigger bases going.
💬 Order it: Stick to Sea Salt; the Cheese & Onion and other seasoned flavours use onion and dairy powders.
Tuna Niçoise Salad
The base — tuna, boiled egg, leaves, tomato, cucumber, olives — is low in trigger ingredients, but the salad carries red onion slivers and the French dressing pot contains garlic purée.
💬 Order it: Leave the dressing pot sealed, pick out the red onion pieces, and season with the salt-pepper sachet or your own dressing instead.
Free-Range Egg Mayo
The filling is genuinely clean — egg, plain mayo and cress with no onion or garlic — but it sits on two slices of malted wheat bread, a fructan source.
💬 Order it: Can't be modified (pre-packed), so manage the portion: eat one half now and save the other, and skip the baguette version which doubles the wheat.
Classic Super Club
Chicken, bacon, tomato, leaves and a plain mayo with no onion or garlic in the ingredient list — the wheat bloomer bread is the only real load.
💬 Order it: Same deal as the egg mayo: portion the bread by eating half, and pair with crisps rather than adding a soup or juice.
⚠️ Skip these
Bircher Muesli Bowl
Looks like a light healthy breakfast but stacks yogurt, grated apple, apple juice concentrate, honey, sultanas and pistachios — five different fermentable-carb sources in one pot.
Good to know
- •Salads come with the dressing in a separate sealed pot — a big advantage. Pret's French dressing and Caesar mayo both contain garlic, so leave the pot unopened and use the salt-pepper seasoning or a squeeze of lemon instead.
- •Onion hides inside the mayo mixes: the tuna mayo is pre-blended with red and spring onion even though the label name never mentions it. The egg mayo and plain chicken mayo are the clean ones — check the ingredient sticker, since every fridge item prints its full list.
- •Build a meal from the protein pot shelf: a protein pot plus Sea Salt Crisps or Sweet & Salt Popcorn (corn, oil, sugar, salt) covers lunch without touching wheat, onion or garlic.
- •Skip the soups entirely — they're pre-made off an onion-and-garlic base, including the tomato one, and can't be altered in store.
- •Watch bread quantity, not just bread type: a full baguette carries roughly twice the wheat of a standard sandwich. Choose half-baguette or sandwich formats, or eat half and save the rest.
- •Nothing at Pret is made to order, so 'no onions' isn't an option — your customisation happens at the shelf. The online allergen and ingredient guide lists every UK product, so 60 seconds of checking before you queue beats guessing.
At a different restaurant? Photograph any menu and get every dish ranked in seconds.
Scan a menu — freeMenus and recipes change; scores reflect typical preparations and published FODMAP research. Informational only — not medical advice. Always confirm ingredients with restaurant staff.