Low FODMAP at Sweetgreen - Complete Ordering Guide
Complete guide to ordering low FODMAP at Sweetgreen. Safe menu items, what to avoid, and how to customize your order.
✓ Safe Items to Order
| Item | Notes | Modifications |
|---|---|---|
| Spring Mix / Arugula | Base greens | Safe base for your bowl |
| Grilled Chicken | Warm protein | Check marinade ingredients - may contain garlic |
| Wild-Caught Salmon | Protein option | Ask about preparation and seasonings |
| Organic Tofu (small portion) | Plant protein | Firm tofu is low FODMAP in small portions |
| Cucumbers | Fresh vegetable | Safe topping |
| Tomatoes | Fresh vegetable | Safe topping |
| Shredded Carrots | Fresh vegetable | Safe topping |
| Warm Quinoa | Grain base | Safe grain option |
| Wild Rice | Grain base | Safe grain option |
| Olive Oil | Simple dressing | Request plain olive oil only |
| Lemon Squeeze | Simple dressing | Fresh lemon juice is safe |
✗ Items to Avoid
- • Roasted sweet potatoes (high FODMAP in larger portions)
- • Apples (high in fructose)
- • Honey (high FODMAP)
- • Most dressings (contain garlic, onion, or honey)
- • Hummus (chickpeas are high FODMAP)
- • Black beans (high FODMAP)
- • Crispy onions (onion is high FODMAP)
- • Pickled onions (onion is high FODMAP)
- • Miso dressing (may contain garlic)
- • Avocado in large portions (limit to 1/8 avocado)
Example Orders
Safe Custom Bowl
- ✓ Spring mix base
- ✓ Grilled chicken (ask about marinade)
- ✓ Cucumbers, tomatoes, carrots
- ✓ Wild rice
- ✓ Olive oil and lemon
Tip: Build your own to control all ingredients
Simple Protein Bowl
- ✓ Arugula base
- ✓ Wild-caught salmon
- ✓ Quinoa
- ✓ Cucumbers and tomatoes
- ✓ Olive oil drizzle
Tip: Keep it simple for maximum safety
Quick Summary
Sweetgreen is one of the better fast-casual options for low FODMAP diners because you can build your own bowl with complete control over ingredients. Their fresh, simple ingredients work well with modifications.
Best bets: Custom bowls with safe greens, grilled proteins, and olive oil/lemon dressing
Always avoid: Honey-based dressings, hummus, beans, onions, apple
The Build-Your-Own Advantage
Sweetgreen’s customizable format is ideal for FODMAP diners:
- Choose your base (greens or grains)
- Select safe proteins
- Add low-FODMAP vegetables
- Use olive oil and lemon instead of prepared dressings
How to Order
- Start with safe greens - Spring mix or arugula
- Choose a safe grain - Quinoa or wild rice
- Add grilled protein - Ask about marinades first
- Load up on safe veggies - Cucumbers, tomatoes, carrots
- Skip the dressings - Use olive oil and lemon squeeze instead
- Avoid the toppings bar traps - No crispy onions, hummus, or beans
Dressing Strategy
Most Sweetgreen dressings contain garlic, onion, or honey. Your safe options:
- Plain olive oil
- Fresh lemon juice
- Combine both for a simple vinaigrette
Portion Awareness
Some items are FODMAP-safe only in small portions:
- Avocado: Limit to 1/8 of a whole avocado
- Tofu: Stick to a small portion
- Sweet potato: Best avoided or very small amounts
Last verified: January 2025. Menu items and ingredients can change. Always confirm with restaurant staff.