After a year and a bit on the Low Fodmap Diet, I have come to learn where is good to eat, and where quite frankly I would never eat again. I’ve created a list of my favourite 15 places to eat from Italian to Japanese, American to Portuguese restaurants that can all be found the high street.
15. Nandos (https://www.nandos.co.uk/food/menu)
So we all love Nandos, but sticking to Low Fodmap is quite hard. You need to avoid all burgers, pittas and wraps. Think butterfly chicken or Wings. Also ditch the sauces, all peri-peri contains garlic so its a big no no – Instead ask for plain chicken. The fries and salad are fine, and if you’re feeling fruity a few pineapple pieces can add a bit of flavour to this otherwise boring meal! If I’m totally honest, Nandos isn’t the best place to go when you’re on the Low Fodmap Diet.
14. Las Iguanas (https://www.iguanas.co.uk/)
You might be surprised to se this flavour filled food restaurant featuring on this list, and you’re right to be cautious. Options are really limited when looking at gluten, dairy, garlic and onion free foods. Saying that however, you can make the most of the nachos and the Feista Ensalada (Just ask for no onion). The best thing about Las Iguanas menu is the desserts! There might only be three options but they’re way above the average dessert offerings. The chocolate and coconut tart that is just about free from everything is a must! Lets not forget that Las Iguanas has amazing 2-4-1 cocktails so you really can have a good time!
13.Pizza Express (https://www.pizzaexpress.com/our-food/restaurant-menu)
I like the classy vibe from Pizza express and I like that we can buy their products in the shops, all be it they haven’t ventured into dairy free products that much yet. In the restaurants however, we can indulge in some pizzas with vegan mozzarella and the gluten free base. One of the benefits of Pizza express is that they include onion and garlic on their allergen information. This is super helpful to us low Fodmappers so shout out to Pizza Express for that. However, there is very little food that is onion and garlic free, so check the menu before you go!
12. Café Rouge (https://www.caferouge.com/)
So French food was always going to be hard for people not allowed to eat Garlic! Your options here are limited and Steak and Salad is the best option really, no sauce allowed! The other options are all salads which personally I think, is pretty rubbish. To add to my misery, don’t expect any starters or desserts! If you like steak and salad then you’re ok, but you’d be better off going to Miller and Carter!
11. GBK (https://www.gbk.co.uk/sites/default/files/brick_files/GLUTEN%20FREE%20MENU.pdf)
The Gourmet Burger Kitchen is a great place to go when you’re craving a juicy burger. All burgers can be served in a gluten free bun and there are some great options. Choose Beef, Lamb or Chicken. There’s also some chicken skewers that make a great Low Fodmap starter or a chilli chicken salad if you’re after something light. There’s no suitable deserts and every time I’ve been, service has been slow and they’ve fudged up the order. Don’t say I didn’t warn you!
10. TGI Fridays (https://www.tgifridays.co.uk/menu/#/cat/Lactose%20intolerant%20choices)
Yup, that’s right…we can still get a fix of delicious American food and have happy birthday sung outrageously loudly at us whilst sticking to the low fodmap diet. Amazingly, TGI’s have brought in both gluten and lactose free menu’s recently. Making it much easier to eat there. The best options are the steaks and the American burger and we can even have orange sorbet with fruit for pudding. It’s limited options, but it is options none the less! No more missing birthday meals or Work lunches on a Friday because lets face it, who doesn’t love TGI’s!
9. Chiquito’s (https://www.chiquito.co.uk/allergy)
One of the best things about Chiquito’s is that they are coeliac accredited. This means that their Gluten free food really is, gluten free. There aren’t any suitable starters, but for main you can have a naked burger or if you want something more sophisticated there is chilli and coriander salmon or Roasted sea bass. Whilst they may lack starters, there is one pudding option… the trust lemon sorbet. On the whole not a bad offering, but there are better places to go and eat on the low fodmap diet.
8. Prezzo (https://www.prezzorestaurants.co.uk/globalassets/content/menu-changes-18.09.2018/pdfs/allergen-menu-pdf.pdf)
Prezzo is another high street Italian. Slightly more up market than others, so It’s good for a first date or a works dinner where you want to impress. There aren’t any starters that are suitable, however if you are with a group or on a date then you could grab a sharing board. The Gluten free ‘Italian Meats’ Board is a great option if you like your salami and prosciutto. There is some dairy on the board but if you leave that for everyone else to eat you shouldn’t encounter any problems unless you are highly allergic. Your best options for a main course are the pasta dishes. The Arrabiata with chicken is delicious, although the Bologna Ragu may be more exciting for those of you who can tolerate onion. There aren’t any suitable desserts so maybe settle for an extra glass of wine instead.
7. Yo Sushi (https://yosushi.com/getattachment/legal/Allergen-information/Core-Allergen-Nutrition-230119.pdf?lang=en-GB)
I love Sushi, and I’ve always loved Yo. One of the best things is that they’re on Deliveroo so you can get a take out, something that is quite hard on this diet. There’s a lot of choice too, avocado/cucumber/salmon/tuna Maki rolls, Tuna mayo rolls, salmon/avocado/spicy beef Nigiri, all of the sashimi, salmon and avocado Tamaki rolls and the Miso soup to name a few. The chocolate pot dessert and fresh fruit plate are also Fodmap free, so this really is a great place to go…if you like sushi! Plus students get 25% off on Unidays! You can thank me later.
6. La Tasca (http://www.latasca.com/food-menus/main/)
Tapas is a firm favourite of mine, and it’s such a sociable dining experience. I love nothing more than grazing on foods and tapas is the perfect example. La Tasca being no exception. They have a good variety of gluten free foods including breads, spicy prawns, chorizo, patatas bravas and so many more. The allergen info is very helpful also, with foods that definitely contain allergens and foods that may contain them, due to how their cooked. This makes it very easy to spot where you can ask for something to be cooked in oil or where you can ask for an ingredient to be left out. The hardest thing about eating at La Tasca is avoiding onion and garlic. They’re essentials in Spanish cooking and so if you know that they’re the worst triggers I’d give this one a miss when you’re looking for somewhere with lots of food options.
5.Bella Italia (https://www.bellaitalia.co.uk/menu)
Bella’s is a great place for allergy free food. There’s a selection of gluten free pizzas which you can put vegan cheese on. There are some pasta dishes too, like the Gamberetti with King Prawns and Chilli, but be careful of hidden garlic. The Grills are great alternatives with steak or grilled chicken on offer. The burger Americano can also be made gluten and dairy free. Unfortunately though, there aren’t any Low fodmap starters or desserts, so if you’re looking for more than one course, try some of the other Italian joints listed on here.
4. Zizzi’s (https://www.zizzi.co.uk/data/menus/static_menus/1/pdf/Spring19_Allergen_Menu_Tab_WEB.pdf)
Were in the thick of the Italian Restaurant Allergy off, here. Zizzi’s are great with Allergies and the food comes out with stickers on so you know that the food is very safe to eat. There are some options for starters such as the little soul breads without the butter dipping sauce and the vegan beetball polpette. The pizza and pasta is great and can be made gluten free, with the dairy free options on the Dairy free menu. There’s also some fab desserts like the sticky chocolate praline torte or the collection of sorbets! This means you can have a reasonably priced 3 course Low fodmap meal, something that is virtually unheard of. Also if you sign up to their emails, you’ll get offers pinged through to you! It’s very worthwhile with offers like three courses for£15.99 or 25% off regularly dropping in my inbox!
3.Ask Italian (https://www.askitalian.co.uk/media/3088/menuallergeninformation.pdf)
I absolutely love this restaurant. I know it’s more expensive than Bella Italia, but the food in my opinion is much nicer. The options are also a little better, with established dairy free and gluten free menus. All the dairy free pizza and pasta’s can be made with gluten free fusilli/pizza bases. Roasted Salmon and a selection of modifiable salads are also a good option, meaning you aren’t stuck with only one option. The starters are a little harder to eat, but the portion sizes usually mean I cant stomach more than two courses. That’s where the dark chocolate and orange tart comes in! DELICOUS! They also do an amazing raspberry lemonade that is so refreshing. I honestly could eat here 7 days a week, having a different meal each day.
2. Loch Fyne (https://www.lochfyneseafoodandgrill.co.uk/a-la-carte-menu)
If you’ve never been to this place you really are missing out. So they specialise in fish, but don’t let that put you meat eaters off – you can still enjoy a tasty steak. The reason I really love this restaurant is they do something called ‘fish your way’. You can pick your fish (salmon, Bream, Cod or Tuna) and the way its cooked. Plus you pick the sides and the sauces for example salsa verde and chilli oil. This is a great way to create food that you can eat without having to change the original plate of food. There is also plenty of starter options. Mussels with chilli and coriander, oysters and lemon, or smoked salmon and a GF roll to name a few.
And at top spot… Miller and Carter (https://smartchef.azurewebsites.net/Brands/MillerCarter)
So you might think that I’ve put this at top spot because Steak is a Low Fodmap fail safe, but you are very wrong. Not only do they take allergies and intolerances VERY seriously, there is a great variety and they will adopt just about any dish to suit your needs. Starters that are Low Fodmap include the GF smoked salmon and the scallops served without the lobster sauce. Now obviously we can have the steak, I have mine with beef dripping sauce and just bacon on my lettuce wedge to keep it all Low Fodmap. Also swap your onion loaf for extra salad or some dressed slaw (It’s dairy free!). Now if you don’t want steak, try the Smokey BBQ ribs, the roasted vegetable, avocado and tomato salad with fish, steak or chicken. For pudding you need to make a few modifications but you can get the Strawberry and Prosecco meringue without the curd, making it safe to eat, also my personal favourite is the indulgent sharing board. Last time I want me and my other half shared it, with the waitress and chef teaming up to give me a plate of toasted giant marshmallows, caramelised fruit kebabs and a gooey chocolate sauce that was completely low fodmap. Saying that my partner was the real winner, he got the profiterole, doughnuts and brownie! Never the less, there is so much that you could eat at Miller and Carter with a few adjustments and with such knowledgeable staff and amazing chefs you can enjoy a really good and indulgent 3 course low fodmap meal! Don’t forget to order some nice cocktails!
If none of these places tickle your fancy then take a look at Buyagift.com Eating out guide for people with Allergies. It highlights what places are good for allergy sufferer’s and what foods we can eat. If you do end up visiting any of these places, let me know your thoughts! Menu’s constantly change and so, if places suddenly up their game I want to know about it!
Loads of Love guys, Enjoy your meals!
My IBS and Me x
My IBS and Me... 