Eating out · Asian-inspired
Low FODMAP at Wagamama
Wagamama is one of the more workable high-street chains for FODMAP-conscious eating because most dishes are wok-cooked fresh to order and kitchens will genuinely leave out onion, garlic and mushrooms if you ask. The catches: ramen broths and the signature sauces (katsu, firecracker, curry bases) are pre-made and loaded with onion and garlic, most noodles are wheat, and at some branches the meat is pre-marinated in a garlic-and-onion sauce. Stick to rice-based bowls or rice-noodle swaps with named ingredients removed and you can eat well here.
✅ Safest picks
Edamame with Salt
Plain steamed pods with salt contain no onion, garlic, wheat or dairy, and a normal side portion keeps the bean load modest.
💬 Order it: Order the plain salt version, not the chilli + garlic salt one, and share the portion rather than eating the whole bowl solo.
Wok Fried Greens
Tenderstem broccoli and bok choi are lower-trigger greens, but the standard garlic-soy dressing has to come off for this to work.
💬 Order it: Ask for it cooked plain with just salt or plain soy — no garlic, no garlic-soy sauce.
Chicken Teriyaki Donburi
Sticky rice plus grilled chicken is a naturally lower-trigger base; the teriyaki glaze and onion garnishes are the parts to control.
💬 Order it: Ask for no red onion and no fried or spring onion garnish, teriyaki sauce on the side (use a light drizzle), and confirm the chicken isn't pre-marinated at your branch.
Chicken + Prawn Yaki Soba
As standard it's wheat noodles with onion, but wok-to-order cooking means the kitchen can rebuild it on rice noodles without the onion family.
💬 Order it: Ask to swap to rice noodles and request no onion, no spring onion, no garlic, no mushrooms — say it's for an intolerance so the chef cooks it separately.
Chicken Yakitori (with a side of white rice)
Grilled skewers with plain rice avoid wheat noodles and creamy sauces; the soy-based glaze is the main variable to keep small.
💬 Order it: Ask for the glaze light or on the side, add a side of plain white rice, and check with staff that the marinade is onion- and garlic-free that day.
Salmon Koyo Bowl
Grilled salmon over leaves, cucumber, carrot, radish and a few edamame is a lower-trigger plate once the avocado and sweetened dressing are pulled.
💬 Order it: Ask for no avocado, dressing and chilli-miso sauce on the side (use a teaspoon at most), and go easy on the beetroot.
⚠️ Skip these
Bang Bang Cauliflower
It reads like a light veggie side but it's a triple stack: cauliflower florets, a wheat-flour coating, and a garlicky firecracker-style sauce.
Good to know
- •Dishes are wok-cooked individually to order, so asking for no onion, no garlic and no mushrooms usually works — flag it as an intolerance so it goes through the kitchen's allergen process.
- •Pre-made items can't be fixed: ramen broths, katsu and firecracker sauces, and curry bases all have onion and garlic cooked in, so no modification saves them.
- •Ask to swap wheat noodles for rice noodles in soba and stir-fry dishes — the kitchen already runs this swap for the gluten-free workflow.
- •At some branches the meat is pre-marinated in a house sauce containing garlic and onion — ask before ordering, and choose the plainest grilled protein if staff can't confirm.
- •Get teriyaki or yakitori glaze on the side and use a drizzle: soy-based sauces are far less of a problem in small doses than a full ladle.
- •Build a fallback plate from the reliable corners of the menu: plain white rice, edamame with plain salt, and greens cooked without the garlic-soy dressing — and skip the £1 extra sauce pots, which is where most of the onion and garlic hides.
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.