Low FODMAP Options at Sweetgreen: How to Order

Eating out can be a challenge when you have dietary restrictions, but it doesn't have to be. If you're following a low FODMAP diet and find yourself craving a healthy meal on the go, Sweetgreen has you covered. In this article, we'll walk you through how to navigate the Sweetgreen menu and customize your order to adhere to the low FODMAP guidelines. From understanding FODMAPs to making informed choices, we've got the essential tips to ensure your dining experience is both delicious and gut-friendly.

Understanding FODMAPs: An Overview

Before we dive into the low FODMAP options at Sweetgreen, let's take a moment to understand what FODMAPs are and why they matter. FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are a group of carbohydrates that can cause digestive symptoms such as bloating, gas, and stomach pain in some people. Following a low FODMAP diet involves avoiding or minimizing these types of carbohydrates to help manage these symptoms and improve digestive health.

What are FODMAPs?

FODMAPs are found in a variety of foods, including certain fruits, vegetables, grains, and dairy products. Oligosaccharides are present in foods like wheat, rye, and onions. Disaccharides are found in lactose-containing products like milk and yogurt. Monosaccharides refer to excess fructose in foods like honey, apples, and mangoes. Lastly, polyols, which are sugar alcohols, can be found in some fruits and sugar-free products.

Let's delve deeper into each category of FODMAPs:


Oligosaccharides are a type of carbohydrate that consists of a chain of sugar molecules. They are commonly found in foods like wheat, rye, onions, and garlic. These carbohydrates can be difficult for some people to digest, leading to symptoms such as bloating and gas. By reducing or eliminating oligosaccharides from your diet, you may experience relief from these digestive issues.


Disaccharides are carbohydrates made up of two sugar molecules. The most well-known disaccharide is lactose, which is found in dairy products such as milk and yogurt. Some individuals have difficulty digesting lactose due to a deficiency in the enzyme lactase, which is needed to break down lactose. This can result in symptoms like bloating, gas, and diarrhea. By reducing your intake of lactose-containing products, you can manage these symptoms and improve your overall digestive health.


Monosaccharides are single sugar molecules. When it comes to FODMAPs, excess fructose is the main concern. Fructose is naturally present in many fruits and is also commonly used as a sweetener in processed foods and beverages. Some individuals have difficulty absorbing excess fructose, which can lead to digestive symptoms. By being mindful of your fructose intake and avoiding high-fructose foods, you can help alleviate these symptoms and promote better digestive function.


Polyols are sugar alcohols that are often used as sweeteners in sugar-free products. They are also naturally present in certain fruits and vegetables. Polyols can be difficult for some people to digest, leading to symptoms such as bloating and diarrhea. By reducing your intake of polyols, you can manage these symptoms and support a healthier digestive system.

Why Low FODMAP Diet is Important

For individuals with irritable bowel syndrome (IBS) or other gastrointestinal conditions, a low FODMAP diet can provide relief from troublesome symptoms. By reducing or eliminating high FODMAP foods, you can help alleviate gas, bloating, and abdominal discomfort.

Moreover, research has shown that following a low FODMAP diet can have a positive impact on gut health. By reducing the intake of these fermentable carbohydrates, you can help rebalance the gut microbiota and reduce inflammation in the digestive system. This can lead to improved overall digestive health and a reduction in symptoms associated with conditions such as IBS.

It is important to note that a low FODMAP diet is not meant to be a long-term solution but rather a temporary elimination and reintroduction protocol. This approach allows individuals to identify their specific trigger foods and create a personalized diet that minimizes symptoms while still providing adequate nutrition.

In conclusion, understanding FODMAPs and their role in digestive health is crucial for individuals seeking relief from gastrointestinal symptoms. By following a low FODMAP diet and making informed food choices, you can effectively manage your symptoms and improve your overall well-being.

The Sweetgreen Experience: A Brief Introduction

Now that we have a basic understanding of low FODMAP diets, let's explore why Sweetgreen is a fantastic option for those following this eating plan. Sweetgreen, known for its fresh and healthy offerings, caters to diverse dietary needs, including those who require low FODMAP meals. Their commitment to using real ingredients and seasonal produce makes it easier for diners to customize their salads and bowls to suit their specific dietary requirements.

When you step into a Sweetgreen location, you are immediately greeted by a vibrant and inviting atmosphere. The modern and minimalist decor creates a sense of calm and relaxation, allowing you to fully enjoy your dining experience. The open kitchen concept allows you to witness the culinary magic happening right before your eyes, as the skilled chefs prepare each dish with precision and care.

What Makes Sweetgreen Stand Out?

At Sweetgreen, quality is paramount. They source their ingredients from local farmers and suppliers, ensuring the freshest and most flavorful produce. This farm-to-table approach reassures diners that they are getting the utmost quality and nutritional value in their meals.

One of the standout features of Sweetgreen is their commitment to sustainability. They prioritize using eco-friendly packaging and utensils, reducing waste and minimizing their carbon footprint. This dedication to the environment aligns with the values of many health-conscious individuals who are not only concerned about their own well-being but also the well-being of the planet.

The Healthy Fast Food Revolution

The fast food landscape is rapidly changing, and Sweetgreen is at the forefront of the healthy fast food revolution. Their commitment to providing nutritious, delicious, and customizable options has revolutionized the way people think about fast food. With an emphasis on sustainability and simplicity, Sweetgreen has gained a loyal following of health-conscious individuals seeking convenient and satisfying meals.

What sets Sweetgreen apart from traditional fast food chains is their dedication to transparency. Each Sweetgreen location prominently displays a "Transparent Menu" that lists all the ingredients used in their dishes. This allows customers to make informed choices about what they are consuming and ensures that those with specific dietary restrictions can easily navigate the menu.

In addition to their commitment to transparency, Sweetgreen also focuses on community engagement. They actively collaborate with local farmers and suppliers, supporting the local economy and fostering a sense of community. Through initiatives such as their "Sweetgreen in Schools" program, they aim to educate and inspire the next generation to make healthier food choices.

Navigating the Sweetgreen Menu for Low FODMAP Options

When perusing the Sweetgreen menu, it's important to know which items are low FODMAP-friendly and which ones to steer clear of. Let's explore some of the low FODMAP choices within the menu categories.

Salads and Bowls: Low FODMAP Choices

Sweetgreen offers a wide array of salads and bowls that can be modified to fit your low FODMAP needs. Start with a base of leafy greens like spinach, kale, or romaine lettuce, which are generally safe options. These greens not only provide a refreshing and crisp texture but are also packed with essential vitamins and minerals. Avoid high FODMAP additions like onions, garlic, and mushrooms, as they can trigger digestive discomfort for individuals with FODMAP sensitivities. Instead, opt for low FODMAP vegetables like cucumber, carrots, and bell peppers. These colorful and crunchy veggies not only add a burst of flavor but also provide essential nutrients like vitamin C and fiber. When it comes to protein, grilled chicken and tofu are fantastic options as they are low in FODMAPs and provide a good source of lean protein. On the other hand, high FODMAP ingredients like crispy onions and falafel should be avoided, as they can cause bloating and gas.

Dressings and Toppings: What to Avoid and What to Include

While delicious dressings can elevate any salad, they often contain high FODMAP ingredients like garlic, honey, and certain spices. To keep your meal low FODMAP, opt for dressings made with olive oil and a vinegar base, such as balsamic vinaigrette or lemon tahini. These dressings not only add a tangy and savory flavor to your salad but also provide heart-healthy fats from the olive oil. For toppings, you'll want to stay away from items like croutons and pickled onions, as they can be high in FODMAPs. Croutons, although crispy and flavorful, are typically made with wheat bread, which contains high levels of FODMAPs. Instead, stick to low FODMAP options like sunflower seeds or chia seeds for added crunch and nutrition. These seeds not only provide a delightful texture but also offer essential nutrients like omega-3 fatty acids and fiber.

By being mindful of your choices and making simple modifications, you can enjoy a delicious and satisfying low FODMAP meal at Sweetgreen. Remember to listen to your body and adjust your choices based on your individual tolerances. Happy eating!

Customizing Your Order for a Low FODMAP Diet

Now that you know the low FODMAP options at Sweetgreen, let's dive into some tips for customizing your order and making an informed decision.

Tips for Ordering Low FODMAP at Sweetgreen

When placing your order at Sweetgreen, make sure to communicate your dietary needs to the staff. They are trained to accommodate various dietary restrictions and can assist you in creating a low FODMAP-friendly meal. Don't be afraid to ask questions about specific ingredients or cooking methods to ensure your meal meets your requirements.

Examples of Low FODMAP Sweetgreen Orders

Need some inspiration for your low FODMAP Sweetgreen order? Here are a few examples:

  1. A salad or bowl with a base of spinach or kale, topped with grilled chicken, cucumber, carrots, bell peppers, and sunflower seeds. Dress it with olive oil and balsamic vinegar for added flavor.
  2. A grain bowl with quinoa, roasted chicken, zucchini, carrots, and chia seeds. Drizzle it with a lemon tahini dressing to enhance the taste.
  3. A salad with romaine lettuce, tofu, cucumber, carrots, bell peppers, and sunflower seeds. Toss it with olive oil and lemon juice for a simple and refreshing dressing.

Other Considerations for Low FODMAP Diners at Sweetgreen

While Sweetgreen strives to provide a safe and enjoyable dining experience for all guests, there are a few additional considerations for low FODMAP diners to keep in mind.

Dealing with Cross-Contamination Issues

Although Sweetgreen takes precautions to avoid cross-contamination, it's important to be aware that some ingredients, such as dressings or toppings, may be prepared in shared facilities. If you have severe sensitivities or allergies, it's best to communicate your needs to the staff and inquire about any potential cross-contamination risks.

Understanding the Nutritional Information

For individuals following a low FODMAP diet for health reasons, it's essential to be mindful of the overall nutritional content of your meal. While Sweetgreen offers a plethora of nutritious options, it's always a good idea to review the nutritional information provided on their website or in-store to ensure that your meal aligns with your specific dietary needs.

With this guide on low FODMAP options at Sweetgreen, you're now equipped with the knowledge to enjoy a delicious and gut-friendly dining experience. Remember to communicate your dietary needs, customize your order, and savor the fresh and flavorful ingredients that Sweetgreen has to offer. Happy eating!

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