Low FODMAP at Pret A Manger - Complete Ordering Guide
Complete guide to ordering low FODMAP at Pret A Manger UK. Find safe salads, egg options, and drinks while avoiding high FODMAP sandwiches and soups.
✓ Safe Items to Order
| Item | Notes | Modifications |
|---|---|---|
| Egg Pots | Plain egg preparations | Check for added ingredients |
| Simple Salads | Leafy greens without dressing | Ask for oil and lemon instead of dressing |
| Fresh Fruit Pots | Choose FODMAP-friendly fruits | Avoid apple, pear, mango, watermelon |
| Plain Yogurt | If lactose-free available | — |
| Coffee/Tea | Espresso drinks | Request lactose-free or almond milk |
| Hard-Boiled Eggs | Plain protein option | — |
| Some Cheese Options | Hard cheeses are low FODMAP | Check for added ingredients |
✗ Items to Avoid
- • ALL sandwiches (bread contains wheat)
- • ALL wraps (wheat tortillas)
- • ALL baguettes
- • ALL soups (typically contain onion)
- • Hummus items (chickpeas)
- • Most dressings (contain garlic/onion)
- • Pasta salads
- • Items with caramelized onion
- • Honey-containing items (in large amounts)
- • Apple-based items
- • Mango items
Example Orders
Safe Protein Lunch
- ✓ Egg pot or hard-boiled eggs
- ✓ Simple side salad (no dressing)
- ✓ Olive oil and lemon (ask)
- ✓ Americano with almond milk
Tip: Skip all sandwiches and wraps
Light Snack
- ✓ Fresh fruit pot (berries, grapes, citrus)
- ✓ Black coffee or tea
Tip: Avoid apple and mango in fruit pots
Coffee Stop
- ✓ Flat white with lactose-free milk
- ✓ Hard-boiled eggs (protein)
Tip: Pret offers various milk alternatives
Quick Summary
Pret A Manger is challenging for FODMAP dieters because their menu centers on sandwiches and soups - both problematic categories. However, some options exist if you focus on eggs, simple salads, and drinks.
Best bets: Egg pots, hard-boiled eggs, plain salads, coffee with alt-milk
Always avoid: All sandwiches, wraps, baguettes, soups, hummus
The Pret Challenge
Pret’s menu is built around:
- Sandwiches → Wheat bread
- Wraps → Wheat tortillas
- Soups → Almost all contain onion
- Salads → Often have high FODMAP dressings
This means navigating carefully around their core offerings.
What Works at Pret
Egg Options
Pret often has egg-based items that can work:
| Item | Status | Notes |
|---|---|---|
| Hard-boiled eggs | ✅ Safe | Plain protein |
| Egg pots | ⚠️ Check | Look at added ingredients |
| Egg mayo items | ❌ Avoid | Usually in sandwiches/bread |
Salads (Modified)
Some Pret salads can work if heavily modified:
- Choose simple green salads
- Ask for no dressing
- Request olive oil and lemon instead
- Remove any onion or high FODMAP vegetables
Common issues with Pret salads:
- Dressings contain garlic/onion
- Many include beans or lentils
- Some have dried fruit (fructose)
Fresh Fruit Pots
Pret sells fresh fruit pots, but choose carefully:
| Fruit | Status | Notes |
|---|---|---|
| Strawberries | ✅ Safe | Good choice |
| Blueberries | ✅ Safe | Good choice |
| Grapes | ✅ Safe | Good choice |
| Orange segments | ✅ Safe | Good choice |
| Pineapple | ✅ Safe | In small amounts |
| Apple | ❌ Avoid | High fructose |
| Mango | ❌ Avoid | High fructose |
| Pear | ❌ Avoid | High fructose/polyols |
Drinks at Pret
Pret has good drink options:
Coffee:
- Americano (black or with alt-milk)
- Flat white with almond/oat milk
- Espresso
- Filter coffee
Tea:
- English breakfast (no milk or with alt-milk)
- Green tea
- Mint tea
Milk alternatives available:
- Almond milk
- Oat milk (some FODMAP dieters tolerate small amounts)
- Coconut milk
- Soy milk (avoid if sensitive)
Avoid:
- Regular milk drinks (lactose)
- Apple juice
- Mango smoothies
- Anything with honey (large amounts)
What About Pret Soups?
Almost all Pret soups contain onion as a base ingredient. This includes:
- Chicken soup ❌
- Tomato soup ❌
- Lentil soup ❌
- Vegetable soups ❌
Recommendation: Skip soups entirely at Pret.
The Allergen Labeling Advantage
Pret has excellent allergen labeling following regulatory changes. Every item displays:
- Full ingredient list
- Allergen warnings
- Nutritional information
This makes it easier to check for FODMAP triggers, though you’ll need to look for garlic, onion, wheat, etc. yourself (as FODMAPs aren’t a recognized allergen category).
Check their allergen guide online.
Realistic Expectations
Pret can work for:
- Coffee stops
- Light snacks (eggs, fruit)
- When you’re with others who want to go there
Pret doesn’t work well for:
- Full meals
- Lunch if you want something substantial
- Anyone wanting sandwiches or wraps
Order Strategy
When you enter Pret:
- Head to the fridges - Look for egg items, plain salads, fruit
- Skip the sandwich wall - None of these work
- Check ingredient labels - Pret labels everything
- Order coffee with alt-milk - Safe drink option
- Ask staff - They can help identify safer options
Staff Communication
“I have a digestive condition and need to avoid garlic, onion, and wheat. Do you have any egg pots or plain salads today? And can I get my salad with just olive oil instead of dressing?”
Pret staff are generally knowledgeable about their products.
Similar Restaurant Guides
Looking for more UK options?
- Costa Coffee - Similar drink options
- itsu - Asian with some safer options
- Nando’s UK - Actual meal options
Last verified: January 2025. Menu items and ingredients can change. Always check labels in store.