Low FODMAP at Greggs - Complete Ordering Guide
Complete guide to low FODMAP options at Greggs UK. Honest assessment of this bakery chain's very limited options for FODMAP dieters.
✓ Safe Items to Order
| Item | Notes | Modifications |
|---|---|---|
| Black Coffee | Americano or filter coffee | No milk, or request lactose-free if available |
| Tea | Plain black or green tea | No milk, or request lactose-free |
| Bottled Water | Always safe | — |
| Some Fresh Fruit | Check what's available | Avoid apple, pear, mango, watermelon |
✗ Items to Avoid
- • ALL bakes (Steak Bake, Chicken Bake, Cheese & Onion)
- • ALL sausage rolls (regular and vegan)
- • ALL pasties
- • ALL sandwiches (bread + fillings contain onion)
- • ALL wraps
- • ALL pastries and doughnuts
- • ALL cookies and traybakes
- • Sausage, Bean & Cheese Melt
- • Pizza slices
- • Hot dogs
- • Soup (contains onion)
- • Regular milk drinks (lactose)
Example Orders
Coffee Only
- ✓ Americano (black)
- ✓ Bottled water
Tip: This is realistically the only safe option at Greggs
Quick Drink Stop
- ✓ Black tea
- ✓ Fresh fruit pot (if available, check fruits)
Tip: Extremely limited food options
Quick Summary
Let’s be honest: Greggs is NOT a good option for FODMAP dieters. As a bakery chain, almost everything contains wheat, and most savory items contain onion.
Best bets: Black coffee or tea
Reality check: There are essentially no safe food options at Greggs
Why Greggs Doesn’t Work for FODMAP
Greggs is fundamentally a bakery. Their menu consists of:
- Bakes and pasties - Wheat pastry + onion-containing fillings
- Sausage rolls - Wheat pastry + seasoned meat
- Sandwiches - Wheat bread + fillings with onion
- Sweet items - Wheat flour based
None of these categories work for FODMAP dieters.
What About Gluten-Free Options?
Greggs does offer some gluten-free products, marked with (GF). However:
- Gluten-free ≠ FODMAP-free
- GF items may still contain onion or garlic
- Cross-contamination is managed but not guaranteed
Important: Greggs states they cannot guarantee ANY products are allergen-free due to shared equipment.
The Honest Assessment
| Category | Greggs Options | FODMAP Status |
|---|---|---|
| Bakes | Steak, Chicken, etc. | ❌ Wheat + onion |
| Sausage Rolls | Regular, Vegan | ❌ Wheat + seasonings |
| Sandwiches | All varieties | ❌ Bread + fillings |
| Pasties | Cornish, etc. | ❌ Wheat pastry |
| Sweet Pastries | All | ❌ Wheat flour |
| Coffee | Black | ✅ Safe |
| Tea | Plain | ✅ Safe |
If You Must Go to Greggs
Maybe you’re with friends or it’s the only option available. Here’s what to do:
- Get a drink: Black coffee or tea
- Skip the food entirely
- Eat before or after from somewhere else
Drinks Guide
| Drink | Status | Notes |
|---|---|---|
| Americano (black) | ✅ Safe | No milk |
| Filter coffee (black) | ✅ Safe | No milk |
| Black tea | ✅ Safe | No milk |
| Green tea | ✅ Safe | No milk |
| Bottled water | ✅ Safe | - |
| Latte | ❌ Avoid | Lactose |
| Cappuccino | ❌ Avoid | Lactose |
| Hot chocolate | ❌ Avoid | Lactose + possible additives |
| Iced drinks | ⚠️ Check | May contain HFCS or lactose |
Note: Greggs cannot guarantee hot drinks are allergen-free due to shared equipment.
What About Their Breakfast?
Greggs breakfast items are equally problematic:
- Bacon roll → Wheat bread
- Sausage bap → Wheat bread + seasoned sausage
- Egg roll → Wheat bread
- Hash browns → Check ingredients (may contain onion)
- Porridge → Oats can be problematic for some
Staff and Allergen Information
Greggs provides allergen information via:
- QR codes in shops
- The allergen guide on their website
- Staff can provide allergen charts
However, they’re clear that cross-contamination cannot be eliminated.
Check greggs.com/nutrition for their allergen guide.
Better Alternatives
If you’re looking for coffee and a quick bite in the UK, consider:
- Costa Coffee - More drink options, some GF cakes
- Pret A Manger - Some salad options
- Independent cafes - May have more flexibility
The Bottom Line
Greggs is one of the UK’s most popular food chains with 2,600+ locations. Unfortunately, its bakery-focused menu makes it almost impossible for FODMAP dieters to eat there.
Recommendation: Use Greggs for coffee only, or choose a different option entirely.
Similar Restaurant Guides
Looking for better UK options?
- Costa Coffee - More options for drinks
- Pret A Manger - Some salad options
- Nando’s UK - Actual food options
Last verified: January 2025. Menu items and ingredients can change.