Low FODMAP at itsu - Complete Ordering Guide
Complete guide to ordering low FODMAP at itsu UK. Navigate sushi and Asian food while avoiding soy sauce, garlic, and wheat-based items.
✓ Safe Items to Order
| Item | Notes | Modifications |
|---|---|---|
| Sashimi | Plain raw fish | Skip the soy sauce (bring gluten-free tamari) |
| Plain Rice | Sushi rice or steamed rice | — |
| Edamame | Small portion only (75g max) | Plain, no chilli or garlic oil |
| Rice Paper Rolls | Check fillings carefully | Some may contain safe ingredients |
| Seaweed Salad | Small portion | Check dressing ingredients |
| Plain Cucumber | If available as a side | — |
✗ Items to Avoid
- • Soy sauce (contains wheat)
- • Gyoza (wheat wrappers + garlic/onion filling)
- • Teriyaki items (soy sauce + sugar)
- • Miso soup (soy + may contain onion)
- • Katsu items (wheat breadcrumbs)
- • Tempura (wheat batter)
- • Most hot dishes (contain garlic/onion)
- • Ramen (broth contains onion/garlic)
- • Noodle pots (typically contain soy and onion)
- • Most dipping sauces
Example Orders
Sashimi Lunch
- ✓ Salmon sashimi
- ✓ Tuna sashimi
- ✓ Plain rice
- ✓ Bring your own gluten-free tamari
Tip: Skip the soy sauce provided - it contains wheat
Light Option
- ✓ Edamame (small)
- ✓ Cucumber pieces
- ✓ Green tea
Tip: Very light but safe
Rice Paper Selection
- ✓ Rice paper rolls (check fillings)
- ✓ Plain rice
- ✓ Water or green tea
Tip: Ask about specific roll ingredients
Quick Summary
itsu offers Japanese-inspired food that can work for FODMAP dieters if you focus on sashimi and plain rice. The main challenges are soy sauce (contains wheat) and hidden garlic/onion in most hot dishes.
Best bets: Sashimi + plain rice + small edamame (bring your own GF tamari)
Always avoid: Soy sauce, gyoza, teriyaki, miso soup, katsu, tempura
The Soy Sauce Problem
Traditional soy sauce is made with wheat and is NOT gluten-free or FODMAP-safe. At itsu:
- All provided soy sauce contains wheat
- Most hot dishes use soy sauce in cooking
- Many dressings contain soy
Solution: Bring your own gluten-free tamari (available at supermarkets). It provides the soy sauce flavor without wheat.
What Works at itsu
Sashimi - Best Option
Plain raw fish is naturally FODMAP-safe:
| Sashimi | Status | Notes |
|---|---|---|
| Salmon | ✅ Safe | Don’t use their soy sauce |
| Tuna | ✅ Safe | Don’t use their soy sauce |
| Other fish | ✅ Safe | Plain only |
Bring your own GF tamari for dipping.
Plain Rice
itsu’s rice is safe when plain:
- Sushi rice ✅
- Steamed rice ✅
- Avoid any flavored or dressed rice
Edamame - Portion Control
Edamame (soybeans) are low FODMAP in small amounts:
| Amount | Status |
|---|---|
| Small handful (75g) | ✅ Safe |
| Large portion | ❌ High FODMAP |
Order edamame plain - skip any chilli oil or garlic additions.
Rice Paper Rolls
Some rice paper rolls may be safe, but check fillings:
Potentially safe fillings:
- Cucumber ✅
- Carrot ✅
- Plain fish ✅
- Lettuce ✅
Avoid fillings:
- Anything with sauce
- Teriyaki items
- Unknown fillings
What Doesn’t Work
Gyoza - Always Avoid
Gyoza are problematic because:
- Wheat-based wrappers
- Filling typically contains onion and garlic
- Served with soy dipping sauce
Miso Soup - Avoid
Miso soup at itsu contains:
- Soy (the base)
- Often contains onion
- Sometimes contains wheat noodles
Katsu Items - Avoid
All katsu (breaded) items use wheat breadcrumbs.
Teriyaki - Avoid
Teriyaki sauce contains:
- Soy sauce (wheat)
- Sugar
- Often garlic
Noodle Dishes - Mostly Avoid
- Ramen broths contain onion/garlic
- Rice noodles may be okay plain, but sauces aren’t
- Most noodle pots have problematic seasonings
How to Order
For sashimi:
“Can I have the salmon sashimi please? I’ll skip the soy sauce - I have my own.”
For checking items:
“I have dietary restrictions. Does this contain soy sauce, garlic, or onion? And are the wrappers wheat-based or rice-based?”
Drinks
Safe:
- Green tea ✅
- Water ✅
- Black coffee ✅
Avoid:
- Mango smoothies ❌
- Apple juice ❌
- Most sweetened drinks ⚠️
itsu vs Other Asian Options
| Chain | Sushi/Sashimi | Hot Food | Difficulty |
|---|---|---|---|
| itsu | Good option | Limited | Medium |
| Wagamama | N/A | Very limited | Hard |
| YO! Sushi | Good option | Limited | Medium |
Tips for Success at itsu
- Bring GF tamari - Essential for enjoying sashimi
- Focus on sashimi - The safest option
- Ask about rice - Ensure it’s plain
- Skip hot dishes - Too many hidden triggers
- Small edamame - Portion control matters
Allergen Information
itsu provides allergen information for their menu items. Check their website or ask in-store for detailed ingredient lists.
Similar Restaurant Guides
Looking for more UK options?
- Wagamama - More Asian options (challenging)
- Nando’s UK - Grilled chicken
- Pret A Manger - Quick service
Last verified: January 2025. Menu items and ingredients can change. Always confirm ingredients with staff.