Eating out can be difficult when following a low fodmap diet, but it shouldn’t have to be. So, we’ve done the research for you to find some great places to eat out low fodmap in Sydney. In the table below you will find numerous venues and items available on their menu which either already appear low fodmap or could be modified to be low fodmap, with our suggestions for modification listed! Please note that Menu items are sourced from venue websites 30th Nov 2018 and are subject to change. If in doubt, call ahead of time to double check it is the most up-to-date menu.
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Alexandria |
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Venue |
Low FODMAP menu items |
Modifiable menu items |
| Bread and Circus Wholefoods | -Breakfast salad (no avocado, add boiled egg). -Parmesan not-so-scrambled eggs (w/fresh chilli, no avocado, with organic basmati rice) -Breakfast w/Gwyneth (request no garlic). |
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| COOH | -Free range eggs on GF toast +/- sides of nitrate-free bacon, king salmon or haloumi. -GF potato chips with rosemary herbed salt -Prawns with tomato, feta and ouzo (check no garlic/onion). – Radish, cucumber, mint, heirloom tomato salad |
-Buckwheat coconut and berry pancake (no coconut chips, ensure no blackberries). -Rice pudding (No pistachios, check if uses UHT coconut milk). -Ancient grain porridge (without almonds, check no blackeberries). — Barramundi braised with lemon, coriander, and tomato (with no sourdough). -Crispy skin Ora King Salmon w/ citrus salad (without sweet potato puree and beurre blanc) |
| Meet Gerard | -Quinoa and Pepita GF toast w/jam, peanut butter, vegemite or ricotta on side. -Eggs on quinoa and pepita GF toast +/- sides of goats curd, feta, halloumi, wilted greens or bacon. |
-Halloumi and egg roll (swap roll for GF roll, no aioli) -Chili scrambled eggs, broccolini, sumac, Meredith’s goats curd (request scrambled eggs without milk/cream). -Gerard’s Brekkie bowl (no lentils, no avocado). |
| The Copper Mill | -Poached eggs on GF toast +/- sides of bacon, halloumi, sautéed lemon kale, roast tomatoes or smoked salmon | -Bacon and egg roll (swap for GF bread, no aioli) -Fancy Bacon and egg roll (swap for GF bread) -Ham and cheese toastie (swap for GF bread) |
| The grounds of Alexandria | -Warm Grain Porridge -Eggs on GF sourdough toast +/- sides of maple bacon or smoked salmon -Vermicelli poke bowl +/- beef, tuna, chicken, salmon or tofu |
-Green Bowl (no peas, no snow peas). -Super bowl (no avocado, no corn). -Seared Tasmanian Salmon Niçoise (no olive tapenade, no garlic). |
| Bitton Café and Bistro | -Natural oysters | -Bitton Eggs Benedict (swap for GF toast, no rosti unless has no onion/flour) -Tomato and Goat’s Cheese bruschetta (swap for GF toast) -Steak and Fries (no peppercorn sauce) -Roast john dory fillets (request with just cos salad or steamed greens +/- fries) -Beef Eye Fillet (request with just a cos salad or steamed greens +/- fries) |
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Annandale |
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Venue |
Low FODMAP menu items |
Modifiable menu items |
| Café on Johnston | -Eggs on GF toast +/- sides of fresh tomato, double smoked ham, bacon, eggplant, labneh, roast tomato, spinach, halloumi or smoked salmon. | -Organic quinoa porridge (no almonds, no caramelised banana, no honey) -The Annandale (no avo, GF toast) -Suzannes Breakfast (GF toast) -Double egg and bacon roll (on GF toast) -Vegetarian big breakfast (no avo, no mushroom, GF toast) -Eggs benedict (GF toast) -Tasmanian smoked salmon benedict (GF toast) -Double smoked ham omelette (no onion, no milk in omelette mix, GF toast) -Tuna salad (no onion) -Chicken salad (no avocado, no onion, dressing on side) -Tasmanian smoked salmon salad (no onion, no avocado) -Lamb fillet salad (no onion, tahini dressing on side, check lamb not marinated) -Ham and cheese sandwich (GF toast instead of Turkish) -Chicken sandwich (no avo, GF toast instead of Turkish). |
| Black Toast Cafe | -Seasonal fruit bowl (check fruit) -Eggs on sourdough with tomato -Garden salad |
-Spring breakfast (no avo, ricotta on side) -Eggs benedict (GF or sourdough) -Quinoa salad (no currants, +/- grilled chicken) -Lunch bowl w/brown rice or quinoa (no avo, dressing on side) -Double smoked ham and cheese sandwich (swap for GF bread) -BLT sandwich (swap for GF bread) |
| Balmain | ||
| Venue | Low FODMAP menu items | Modifiable menu items |
| Mushiro | -Sashimi -Grilled salmon premium roll -Nigiri -Fresh sushi -Edamame -Wagyu Steak -Tuna/Salmon/Kingfish steak w/salad, miso and rice |
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| Kafeine | -Eggs benedict on GF rosti w/ham, salmon, bacon or spinach (check no garlic/onion) -Free range eggs on GF toast +/- sides of grilled tomato, bacon, ham and smoked salmon |
-Egg and bacon roll (swap for GF bread) |
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CBD |
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Venue |
Low FODMAP menu items |
Modifiable menu items |
| Macchiatto WOODFIRE PIZZA & COFFEE ROASTERY | -Oysters (natural or lime and tabasco) -PROSCIUTTO E BURRATA -TOMINO ALLA GRIGLIA -Salmon fillet -RANCIA E FINOCCHIO +/- chicken, smoked salmon or prawns -RUCOLA E PARMIGIANO |
-Eye fillet steak w/sautéed veg (no sauce, no garlic) -Barramundi (no ragu, add fresh lemon) **GF pizza bases available, but note tomato base could contain garlic/onion |
| Vessel Cafe | -Eggs on GF toast +/- sides of grilled tomato, spinach, fetta, bacon or smoked salmon. -Salmon fillet w/steamed broccoli or rice |
-Tomato, basil and ricotta on toast (swap for GF toast, ricotta on side). -Feta, tomato and parsley omelette (GF toast, no milk in omelette). -Smoked ham, mozzarella and parmesan omelette (GF toast, no milk in omelette). -Eggs benedict (GF toast) |
| White Rabbit | -Poached chicken salad | -Chicken breast (no paris mash, add side salad or green beans) -Grilled fish of the day (w/side salad or green beans) -Rib eye steak (swap gratin and jus for side salad or green beans) |
| Vicolo Cafe | -Eggs on GF bread +/- sides of ham, bacon, goats cheese or roast tomato -Seasonal fruit salad (check fruit) -Goats cheese and bean salad |
-Breakfast plate (no avocado, swap for GF toast) -Smoked salmon salad (no avocado) -Crispy skinned salmon (with side-salad) |
| Paradiso Café Bar | -Quinoa porridge w/coconut milk + fresh banana (check UHT coconut milk). -Eggs on GF toast +/- sides of bacon, ham, wilted spinach, salmon, halloumi, roasted tomato -Rocket & Parmesan Salad -Grilled Barramundi Fillet w/salad + chips |
-Grilled haloumi & tomato (swap for GF toast) -Smoked Ham & Swiss cheese toastie (swap for GF bread) -Smoked Salmon & Parsley Scramble (GF toast, no milk/cream in scramble). -Paradiso omelette (GF toast, no milk in omelette). -Eggs Royale (GF toast) -Eggs Benedict (GF toast) -Cypriot Breakfast (GF toast) -Grains, Nuts and Vegies (no dressing, no onion/garlic). -Poached Chicken breast salad (no avo, no croutons) -Sumac & lime Atlantic Salmon Fillet (swap broad bean salad for side-salad and chips) -Poached chicken breast sandwich (on GF bread) |
| Regiment | -GF toast w/ wattle macadamia peanut butter -Poached eggs on GF toast +/- Persian fetta |
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| The Naked Duck Castlereagh | -Eggs on GF toast +/- sides of smoked salmon, bacon, kale, spinach, or roast tomato -Seasonal fruit salad (check fruit) |
-The healthy duck (no avo, GF toast) -Cheesey Vegetable Omelette (no mushroom, no milk in omelette, GF toast) –Grilled chicken burger (GF) (no aioli) |
| Redoak Boutique Beer Cafe | -Proscuitto pizza or vegetarian pizza on GF base (note tomato base may contain some garlic or onion) | -Grilled chicken breast (request with just a side of steamed greens) -Lamb rump (request with just a side of steamed greens) -Beef rib eye (no mushrooms, check no garlic on chat potato, +/- side steamed greens) -Quinoa and kale salad (dressing on side) -Cheese plate (no fruit compote, swap olive bread for GF crackers) |
| Pavillion restaurant | -Grilled salmon -Riverine rump -Pork cutlet -Kangaroo steak -Zucca Arrosto (Roasted pumpkin, sunflower seeds) |
-Mozzarella di Bufala in Insalata Panzanella (no bread) |
| Kingsleys Australian Steakhouse | -Oysters -Various steaks with choice of baked potato, chips (check if GF), or garden salad -Caprese salad |
-Wild barramundi (swap sides for side of steamed broccoli + beans or garden salad) |
| Diethnes Greek Restaurant | -natural oysters -Scallops -Prawn saganaki -Black olives -Grilled halloumi -Imported fetta -Roast lamb w/lemon and oregano served with potato or veg (check no garlic) -Grilled sirloin steak w/chips and salad or veg |
-Fried eggplant (no garlic sauce) -Greek salad (no onion) |
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Darling Harbour |
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Venue |
Low FODMAP menu items |
Modifiable menu items |
| Simplicity Café | -Mediterranean toast +/- eggs on GF toast -Fresh fruit salad bowl (check fruit variety). |
-Raw cacao chia bowl (no grilled banana, no toasted almonds)
-Keto omelette (tahini on side)/ -Salmon nicoise (no dressing) |
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Marrickville |
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Venue |
Low FODMAP menu items |
Modifiable menu items |
| Warren & Holt | -Sprouted quinoa toast w/berry chia jam -Eggs on sprouted quinoa toast +- sides of goats cheese, sautéed greens (check what greens), nitrate-free bacon, roast tomatoes |
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| Wicks Park Cafe | -Eggs on GF toast +/- spinach, tomato, halloumi, bacon, ham, salmon, smoked salmon or green salad | -Eggs benedict w/smoked salmon or ham (GF toast) -Big breakfast (no chorizo, no mushroom, GF toast) |
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Newtown |
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Venue |
Low FODMAP menu items |
Modifiable menu items |
| Brewtown Coffee Roasters (additional locations in Surry Hills + Carmmeray) |
-Eggs on GF toast +/- sides of bacon, ham, or smoked salmon. | -Winter porridge (no stewed prunes) -Egg benny brioche on ham or smoked salmon (swap brioche for GF toast) |
| The Vintage Café | -Eggs on GF toast +/- sides of bacon, sautéed spinach, grilled chicken, smoked salmon, grilled halloumi, or tomato. -Grilled chicken skewers (check no garlic) |
-Eggs benedict salmon or bacon (swap for GF toast) -Mediterranean Omelette (no mushroom, no onion) -Steak sandwich (GF bread, no onion, no aioli) -Grilled Chicken Salad (no onion, no avo) |
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Paddington |
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Venue |
Low FODMAP menu items |
Modifiable menu items |
| Jackies Cafe | -Rolled oat porridge -Salmon Tataki -Chicken Salad -Grilled Market Fish -Steamed Edamame -Kingfish Carpaccio (check no garlic in vinaigrette) -Nigiri -Sashimi -Tuna or salmon sushi rolls |
-Sashimi salad (no avo, no dressing) -Tuna poke bowl (no avo, check tuna marinade has no garlic) -Free Range Chicken Sandwich (swap for GF bread) |
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The Rocks |
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Venue |
Low FODMAP menu items |
Modifiable menu items |
| The Rocks Cafe | -Eggs on GF toast +/- sides of feta, cheddar, grilled tomato, wilted spinach, bacon, smoked ham, or smoked salmon -Garden salad (no onion) -Grilled fish of the day -Grilled rump or sirloin steak w/roast kipfler potato and charred broccolini (check potato has no garlic) -Seasonal steamed veggies w/EVOO and sea salt (check veg variety) |
-Porridge (no caramelised dates, no almonds) -Classic omelette (GF toast, no milk in omelette) -Breakfast health bowl (no avocado, no dressing) -Ham benedict (GF toast) -Salmon Royale (GF toast) – |
| Sake Restaurant and Bar (additional location at Double Bay) | -Sashimi -Nigiri -Seaweed salad -Tomato salad -Broccolini -Oysters -Nasu miso eggplant -Edamame |
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Surry Hills |
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Venue |
Low FODMAP menu items |
Modifiable menu items |
| Two Good Eggs Café | -Eggs on GF toast +/- sides of fresh/roast tomato, spinach, fetta, bacon or ham | -Chicken breast sandwich (No avo, no aioli,GF bread) -Eggs benedict (no avo, either salmon/bacon/ham, GF toast) -Smoked salmon and spinach scrambled eggs (no sourcream, no milk/cream in eggs, GF toast) -Chicken and shaved parmesan salad (no apple) -Roast Pumpkin and Haloumi Salad (no chickpeas, no almonds) -Smoked Salmon Salad (no avo, no dressing) |
| Bang Bang Café | -Eggs on GF toast +/- sides of bacon, cured salmon, grilled tomato or halloumi. | -Eggs benny (swap for GF toast) -Cured salmon (no mint yoghurt, GF toast and no milk/cream in scrambled egg) -Steak sandwich (GF bread, no onion jam, no aioli, +/- cheddar cheese) -Poke bowl (no avo, check if salmon marinade contains garlic) |
| Toast Café | -Eggs on GF toast +/- sides of Smoked salmon / smoked leg ham / grilled haloumi/roast tomato or wilted spinach -Smoked leg ham sandwich on GF bread |
-Eggs benedict w/bacon or ham (GF toast) -Seasonal fruit salad (no yoghurt, check fruit types) -Roast pumpkin sandwich on GF bread (no pesto) -Chicken sandwich on GF bread (no avocado) |
| Mad Spuds Cafe | -Eggs on GF toast +/- sides of bacon, grilled halloumi, or roasted tomato. -BLT on GF bread – |
-TOASTED SOUR DOUGH w/ avocado, fresh tomato served with basil, rocket, haloumi, olive oil +/- poached egg (no avo, swap for GF toast) -Eggs benedict w/salmon or ham (swap for GF toast) -Brown rice and fetta salad (no beetroot relish) -Super sol salad (no avo, no goji berries) |
| Bills (additional locations at Bondi Beach + Darlinhurst) |
-Fresh fruit bowl (check fruit) +/- coconut yoghurt -Sides of fresh tomato, roasted cumin tomato, grilled halloumi, bacon or gravlax (cured salmon) |
-amaranth and oat porridge (no grapefruit) -fresh aussie (no avo, +/- GF toast) -two soft boiled eggs and buttered sourdough soldiers (swap for GF toast) |
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Redfern |
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Venue |
Low FODMAP menu items |
Modifiable menu items |
| Three Williams Café | -Eggs on GF toast +/- sides of bacon, roast tomato, halloumi, wilted spinach or salmon | -Poke bowl (no avo) |
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Rozelle |
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Venue |
Low FODMAP menu items |
Modifiable menu items |
| The Welcome Hotel | -Proscuitto San Daniele, pickled rock melon, heirloom tomato, buffalo mozzarella, basil and mosto cotto | -Roast pumpkin, quinoa and fetta salad (no shallots) -Scotch fillet (request plain with side of steamed vegetables) |
| Harvest Vegetarian Restaurant | *All low FODMAP by request* -Skewers of Tofu and Roasted Vegetables with a Peanut Sauce -Harvest Mediterranean Aubergine Tower -Risotto Cakes and Roasted Red Pepper Sauce -English Spinach and Kumara Gnocchi -Vietnamese Rice Paper Rolls -Roasted Vegetable Patties -Thai Spring Rolls -Individual Chocolate and Hazelnut Torte -Zesty Orange and Almond Cake |
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Key notes for consideration:
- Portion size is still key when eating out. Therefore, even if some menu items listed may be low FODMAP, this could vary depending on quantities. This is why it is a good idea to have the MONASH app on hand as a tool to guide portions and choices.
- For items with soft cheese like ricotta and labnah, keep portions to <2 Tbsp. So, try and ask to have on the side so you can spread it yourself.
- For Halloumi keep portion to 50g (roughly 2 slices)
- You COULD still get avocado, but request on the side and keep to low FODMAP serve of 1/8 (30g, so about 1 ½ Tbsp). Good option is to share with a friend to prevent waste.
- ALWAYS specify no garlic/onion. Even though items like baby spinach and tomato are low FODMAP, some venues will cook it with garlic and/or onion for flavour. So always good to specify. Same goes for meat, salads, pretty much anything that a chef COULD potentially add garlic/onion to.
- Just because GF bread is offered doesn’t mean it is low FODMAP. To be safe, we recommend calling the venue ahead of time to ask what brand of GF bread they use and then looking up the ingredients list (key hidden low FODMAP ingredients in some GF breads are soy flour and chickpea flour). To play it safe, you can always take 1-2 slices of your own bread with you in a snap lock bag and ask them to use that – also saves the $0.50-2.00 surcharge for GF!
- Whilst most venues these days are happy to cater for dietary requirements, some will still request no changes be made to menu items. It is always good to call/email ahead of time to double check they are happy to cater for dietary requirements.
- Traditional benedict sauce does not contain high FODMAP ingredients, but always check the chef doesn’t add garlic.
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