Low FODMAP at Wetherspoons - Complete Ordering Guide

Item	Notes	Modifications
Plain Grilled Steak	No sauce, no butter	Request completely plain
Plain Grilled Chicken	Unbreaded, unseasoned	Ask for no marinade or sauce
Plain Chips	Check cooking oil	No seasoning
Side Salad	Mixed leaves	No dressing, olive oil only
Jacket Potato	Plain potato	No butter, no beans, no cheese sauce
Peas	Garden peas	Small portion only (large portions high FODMAP)

Quick Summary

Wetherspoons pubs serve classic British food that can work for FODMAP dieters if you stick to plain grilled items. Avoid the curries, pies, and sauces.

Best bets: Plain grilled steak/chicken + chips + salad

Always avoid: Curries, pies, breaded items, all sauces, burgers with buns

Why Wetherspoons Can Work

Unlike many restaurants, Wetherspoons:

Serves basic grilled proteins
Offers plain chips
Has simple salad options
Uses a consistent menu nationwide

This makes it possible to order safely once you know what to get.

The Grill Section - Your Focus

Look for the grill section of the menu:

Item	Status	How to Order
Sirloin Steak	✅ Can be safe	”Plain, no sauce, no butter”
Rump Steak	✅ Can be safe	”Plain, no sauce, no butter”
Gammon	⚠️ Check	Ask about glaze/seasoning
Grilled Chicken	✅ Can be safe	”Plain, unbreaded, no sauce”

Sauces - ALL AVOID

Every Wetherspoons sauce contains problematic ingredients:

Sauce	Status	Why
Peppercorn sauce	❌ Avoid	Cream + likely onion
Diane sauce	❌ Avoid	Onion, worcestershire
Gravy	❌ Avoid	Onion-based
BBQ sauce	❌ Avoid	Onion
Garlic butter	❌ Avoid	Garlic

Order your steak/chicken with NO SAUCE.

Safe Side Options

Side	Status	Notes
Chips	✅ Safe	Check cooking method
Jacket potato	✅ Safe	Plain only, no toppings
Side salad	✅ Safe	No dressing
Garden peas	⚠️ Small portion	Large = high FODMAP
Mushrooms	❌ Avoid	High FODMAP
Onion rings	❌ Avoid	Onion + wheat
Coleslaw	❌ Avoid	Contains onion
Baked beans	❌ Avoid	High FODMAP

What to Avoid at Wetherspoons

Curries - All Avoid

All Wetherspoons curries contain onion as a base ingredient. This includes:

Chicken tikka masala ❌
Beef curry ❌
Vegetable curry ❌

Pies - All Avoid

Wheat pastry
Fillings contain onion
Served with gravy

Fish and Chips - Avoid

Batter contains wheat
May be fried with onion items

Burgers

Standard burgers come with:

Wheat bun ❌
Onion ❌
Sauces with onion/garlic ❌

If you want a burger: Ask for no bun, no onion, no sauce. Just the patty with lettuce and tomato.

How to Order

For Steak:

“Can I have the sirloin steak, cooked medium, completely plain with no sauce and no garlic butter? Just the steak on its own. With plain chips and a side salad with just olive oil.”

For Chicken:

“Is your grilled chicken breaded or plain? I need it completely plain with no marinade and no sauce please.”

Breakfast Options

Wetherspoons breakfast can work:

Potentially Safe:

Fried or poached eggs
Bacon (check seasoning)
Plain sausages (ask about ingredients)
Toast (if you tolerate wheat)
Hash browns (check ingredients)

Avoid:

Baked beans
Mushrooms
Black pudding (check ingredients)

Drinks

Safe:

Water
Tea/coffee (black or with lactose-free)
Most soft drinks
Wine, spirits (if you drink alcohol)

Avoid:

Beer (contains wheat/gluten)
Cider with apple (high fructose)
Drinks with apple juice

The App Advantage

Wetherspoons has a table ordering app. This can help you:

Review menu items before ordering
Customize orders more easily
Avoid rushed communication

However, for dietary requirements, speaking to staff directly is still recommended.

Allergen Information

Wetherspoons provides allergen information:

Ask for the allergen menu in-pub
Staff can access ingredient information
The app shows some allergen data

Note: Their allergen info covers the 14 major UK allergens but not FODMAPs specifically.

Similar Restaurant Guides

Looking for more UK options?

Nando’s UK - Plain grilled chicken
Pizza Express - GF options available
Wagamama - Asian alternative

Last verified: January 2025. Menu items and ingredients can change. Always confirm with staff.