Is Pret A Manger Low FODMAP? Menu Guide [2026]

✓ 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.

Frequently Asked Questions

Is Pret A Manger low FODMAP? ▼

Yes, Pret A Manger has low FODMAP options including Egg Pots, Simple Salads, Fresh Fruit Pots. Always confirm with staff about current ingredients and preparation methods.

What can I order at Pret A Manger on a low FODMAP diet? ▼

Safe low FODMAP options at Pret A Manger include: Egg Pots, Simple Salads, Fresh Fruit Pots, Plain Yogurt, Coffee/Tea, Hard-Boiled Eggs, Some Cheese Options. Ask for modifications when needed.

What should I avoid at Pret A Manger on a low FODMAP diet? ▼

Items to avoid at Pret A Manger include: ALL sandwiches (bread contains wheat), ALL wraps (wheat tortillas), ALL baguettes, ALL soups (typically contain onion), Hummus items (chickpeas). These contain high FODMAP ingredients like onion, garlic, or wheat.

What is a good low FODMAP meal at Pret A Manger? ▼

A great low FODMAP meal at Pret A Manger is the Safe Protein Lunch: Egg pot or hard-boiled eggs, Simple side salad (no dressing), Olive oil and lemon (ask), Americano with almond milk. Always verify current ingredients with staff.