Low FODMAP at Wagamama - Complete Ordering Guide
Complete guide to ordering low FODMAP at Wagamama UK. Navigate Asian cuisine while avoiding garlic, onion, and wheat-based sauces.
✓ Safe Items to Order
| Item | Notes | Modifications |
|---|---|---|
| Plain Steamed Rice | White or brown rice, plain | Ask for plain rice without any sauce |
| Grilled Chicken | Request plain grilled chicken | Ask for no tare sauce or marinade |
| Grilled Salmon | Plain grilled fish | Request no glaze or sauce |
| Edamame | Small portion only (75g is low FODMAP) | Skip any garlic or chilli oil additions |
| Plain Prawns | Grilled prawns without sauce | — |
| Rice Noodles | Gluten-free option | Request plain, no sauce |
| Side Salad | Plain greens | Ask for no dressing or oil only |
✗ Items to Avoid
- • Gyoza (wheat wrappers, garlic, onion in filling)
- • Katsu curry sauce (contains onion and garlic)
- • All ramen broths (typically contain onion and garlic)
- • Tare sauce (soy-based, contains garlic)
- • Teriyaki sauce (contains soy and often onion)
- • Yasai dishes (contain various high FODMAP vegetables)
- • Miso soup (soy, may contain onion)
- • Chilli squid (battered)
- • Tempura (wheat batter)
- • Most noodle dishes (sauce contains garlic/onion)
- • Kimchi (fermented, contains garlic)
Example Orders
Safe Rice Bowl
- ✓ Plain steamed rice
- ✓ Grilled chicken (plain, no sauce)
- ✓ Edamame (small portion)
- ✓ Side salad with olive oil
Tip: Ask for everything plain, no tare or teriyaki sauce
Simple Protein Plate
- ✓ Grilled salmon (plain)
- ✓ Plain rice
- ✓ Steamed greens (no sauce)
- ✓ Green tea
Tip: Request fish cooked plain with no glaze
Light Option
- ✓ Plain grilled prawns
- ✓ Rice noodles (plain)
- ✓ Side salad
- ✓ Fresh lime wedges
Tip: Everything plain, dress with lime juice only
Quick Summary
Wagamama is challenging for FODMAP dieters because most dishes contain garlic, onion, and soy-based sauces. However, with careful customization, you can create a safe meal.
Best bets: Plain rice + plain grilled protein + edamame (small portion)
Always avoid: All curries, ramen broths, gyoza, teriyaki sauce, katsu curry
The Challenge with Asian Cuisine
Wagamama’s food is delicious but relies heavily on:
- Garlic - In almost every sauce and marinade
- Onion - Base of most dishes
- Soy sauce - Contains wheat and sometimes garlic
- High FODMAP vegetables - Onions, mushrooms, etc.
This means you need to essentially order “off menu” by requesting plain preparations.
How to Order
The Strategy
- Choose a plain protein: Chicken, salmon, prawns
- Request: “Cooked plain with no sauce or marinade”
- Add plain rice: “Steamed rice, no sauce”
- Add safe sides: Small edamame, plain salad
- Skip: All the colorful sauces and toppings
What to Say
“I have a digestive condition and can’t have garlic, onion, or soy sauce. Can I please have grilled chicken cooked completely plain with steamed rice and no sauce at all?”
Understanding Wagamama’s Sauces
Every signature Wagamama sauce is problematic:
| Sauce | Status | Why |
|---|---|---|
| Tare Sauce | ❌ Avoid | Soy, garlic |
| Teriyaki | ❌ Avoid | Soy, often onion |
| Katsu Curry | ❌ Avoid | Onion, garlic |
| Chilli sauce | ❌ Avoid | Often contains garlic |
| Firecracker | ❌ Avoid | Garlic, chilli |
| Nuoc cham | ❌ Avoid | Garlic, fish sauce |
Safe alternatives:
- Fresh lime juice
- Plain rice vinegar (ask if available)
- Olive oil
Ramen - Not FODMAP Friendly
Wagamama is famous for ramen, but the broths are not suitable:
| Ramen | Status | Issue |
|---|---|---|
| Chicken ramen | ❌ Avoid | Broth has onion/garlic |
| Pork ramen | ❌ Avoid | Broth has onion/garlic |
| Veggie ramen | ❌ Avoid | Various high FODMAP veg |
| All ramen | ❌ Avoid | Can’t easily modify the broth |
The fundamental issue is that ramen broth is simmered for hours with onion and garlic - you can’t just remove them.
Safe Protein Options
| Protein | How to Order | Notes |
|---|---|---|
| Grilled Chicken | ”Plain, no marinade or sauce” | Best option |
| Grilled Salmon | ”Plain, no teriyaki glaze” | Ask for no tare |
| Prawns | ”Plain grilled, no sauce” | Good option |
| Tofu | ⚠️ Check preparation | Often marinated |
Edamame - Portion Matters
Edamame (soybeans) are low FODMAP in small portions:
| Amount | Status |
|---|---|
| 75g (small portion) | ✅ Low FODMAP |
| Large portion | ❌ High FODMAP |
Ask for a small portion, and don’t have edamame if you’re also having other soy in the meal.
What About Rice Dishes?
Some Wagamama rice dishes can be modified:
Potentially modifiable:
- Plain steamed rice ✅
- Rice with plain grilled protein ✅
Cannot be modified:
- Fried rice (cooked with sauce)
- Donburi bowls (sauce-based)
- Bibimbap (contains various ingredients)
Gluten-Free Menu Note
Wagamama has Coeliac UK approval and offers gluten-free options. However, gluten-free does NOT mean FODMAP-free. Many GF items still contain:
- Garlic
- Onion
- High FODMAP vegetables
Always ask about ingredients beyond just gluten.
Drinks
Safe:
- Green tea
- Fresh mint tea
- Water
- Black coffee
Avoid:
- Mango lassi (high fructose)
- Apple juice
- Anything with coconut milk (check portion)
Dessert Options
Most Wagamama desserts contain lactose or high FODMAP ingredients:
- Banana katsu - Battered (wheat), ice cream (lactose)
- Mochi - Check ingredients
- Ice cream - Lactose
Safest option: Skip dessert or have green tea.
Allergen Information
Wagamama provides a detailed allergen guide covering all 14 UK allergens. Access it at:
wagamama.com/allergen-information
Note: This shows allergens like gluten and dairy but doesn’t specifically flag FODMAPs. You’ll need to identify garlic and onion yourself.
Realistic Expectations
Being honest: Wagamama is not an ideal restaurant for FODMAP dieters. You can eat there, but:
- Your meal will be very plain
- You’ll miss out on the signature dishes
- Staff may be confused by requests
- Cross-contamination is possible
Consider Wagamama for social occasions when others want to go, rather than choosing it yourself.
Similar Restaurant Guides
Looking for more UK options?
- Nando’s UK - Plain grilled chicken
- Tortilla - Build-your-own Mexican
- itsu - Asian with sushi options
Last verified: January 2025. Menu items and ingredients can change. Always confirm with restaurant staff.