How can Elios Table help me decide if a restaurant is suitable for coeliac disease?

Elios Table brings together publicly available venue information, community-submitted protocols, Venue-Confirmed details supplied directly by venues, and diner experiences. Each venue receives a safety score from 0-100 and a confidence level — Best for Coeliacs, GF Options, or GF Friendly — to help you assess whether a venue may suit your requirements. Scores reflect the information available to us, not a guarantee of safety.

Are the restaurants on Elios Table verified by the venues themselves?

Venues displaying the 'Venue-Confirmed' badge have directly provided information about their gluten-free practices to Elios Table. This does not mean Elios Table has inspected the kitchen or that the venue is guaranteed suitable for someone with coeliac disease. Other venue listings are compiled from public sources and community contributions, and we also list venues accredited by recognised bodies such as Coeliac Australia.

Can I find dedicated gluten-free bakeries and cafés in Australia?

Yes. Elios Table lists dedicated gluten-free bakeries, cafés and restaurants across Australia including Brisbane, Sydney, Melbourne, Perth, Adelaide and more. Use the filters to narrow results to venues whose available information indicates dedicated GF kitchens, dedicated fryers and separate preparation areas.

Do I need an account to use Elios Table?

No. You can search for gluten-free restaurants on Elios Table without an account. Creating an account unlocks additional tools including a dining journal to track reactions, a multilingual chef card, menu scanner, and the ability to save and organise venues into collections.

What areas does Elios Table cover?

Elios Table covers gluten-free dining across Australia, with a focus on major cities including Brisbane, Sydney, Melbourne, Perth, Adelaide, Canberra, Hobart and Darwin, as well as regional areas and popular travel destinations.

Low-FODMAP Dining in Sydney CBD: Coeliac & IBS Guide

If you're juggling coeliac disease with IBS, eating out can feel like a double elimination round. The menu has to be gluten free AND low in FODMAPs, and the kitchen has to understand both. Gluten free dishes still routinely hide onion, garlic, honey and cashew cream — FODMAP landmines for IBS diners.

The good news: Sydney has quietly built one of the best allergy-aware dining scenes in Australia, and a surprising amount of it sits in and around the CBD. Japanese cuisine turns out to be the secret weapon here — rice-based, soy-swap-friendly, and light on the alliums. Here's where to eat, what to order, and how to ask. For the wider scene, our guide to the best gluten-free restaurants in Sydney covers the venues coeliacs rate across the city.

What "low-FODMAP friendly" actually means

Quick primer, because the terms get tangled:

Gluten free removes wheat, barley and rye protein. It protects against coeliac cross-contamination, but says nothing about FODMAPs.
Low FODMAP limits fermentable sugars: excess fructose, lactose, fructans (wheat, onion, garlic), galactans (legumes) and polyols.
A dish can be gluten free and still wreck an IBS day. Classic examples: GF bread made with onion powder, honey-sweetened GF desserts, cashew-based "cream" sauces, garlic-heavy marinades.

The venues below are strong on the coeliac front, and we've flagged the FODMAP-safe ordering plays at each. Where a kitchen is fully gluten free, your cross-contamination worries mostly disappear — then it's just about picking the low-FODMAP dishes.

The all-GF kitchens: zero cross-contact, easy FODMAP picks

Wafu Kitchen (Erskineville) The crown jewel for double-restriction diners. Everything on the menu is gluten free, dairy free and tree-nut free — including the things you normally can't touch: karaage, katsu curry, tempura and ramen. Japanese food is naturally FODMAP-leaning (rice, grilled protein, miso), and with dairy off the menu too, you're left dodging mainly onion and garlic. Ask for dishes built on the grilled chicken, fish or rice bases and you're set.

Uchi Lounge / O'Uchi (80 Clarence St, CBD) An almost entirely gluten free Japanese menu in the heart of the city — ramen included if you sub the noodles for their GF option. Sashimi, grilled fish, miso soup and rice bowls are your safest low-FODMAP orders. For IBS diners, sushi and sashimi are among the most reliable restaurant meals in any city.

Comeco (Erskineville) A tiny Japanese diner doing curry and onigiri gluten free and vegan. Rice flour sourdough doughnuts are the cult favourite. Vegan curry usually means allium-heavy, so ask how the curry base is built and lean toward the onigiri if you're strict-phase FODMAP.

15cenchi (Darling Square & The Galleries, CBD) Not a meal venue, but your dessert answer. Everything is gluten free — their signature is the 15cm Basque cheesecake. Cheesecake is a lactose play, so portion-smart IBS diners can still enjoy a slice; the coffee, meanwhile, is always safe.

Sit-down restaurants that get it

Atom Thai (Inner West) An extensive gluten free menu, and staff who flag GF orders right through the kitchen and delivery stickers. Thai food's FODMAP risk is allium and coconut-based curry — order grilled proteins, stir-fries with garlic left out (Thai kitchens handle this request well), and rice.

Rico's Tacos (Redfern) Corn tortillas are naturally gluten free, which makes good Mexican one of the best cuisines for coeliacs. For FODMAPs, skip the bean sides and ask about onion in the marinades; grilled meats, corn tortillas and salsa fresca are your safe plate.

Yulli's Brews (Alexandria) A vegan brewpub with a solid GF selection and genuinely good cross-contamination awareness. Bonus: kombucha and GF beer options. Vegan + GF narrows the menu nicely for you — just watch for cashew-based sauces.

Gigi's (Balmain) and La Coppola (Redfern) Two of the best gluten free pizzas in Sydney, per the coeliac community itself. Pizza is a strong GF + low-FODMAP combo when the base is right: ask for a GF base, skip the garlic-heavy toppings, and choose capsicum, olives, tomato, zucchini and plain meats.

Quick bites and chains you can trust

Grill'd — GF buns, all-gluten-free chips from dedicated fryers, and their fried chicken is gluten free by default (less mix-up risk). We've done a full deep-dive: Is Grill'd Coeliac Safe?. For FODMAPs, order a grilled (not crumbed) chicken or beef burger, hold the onion — raw onion is the classic trigger.

Betty's Burgers — GF buns and dedicated fries fryer, per widespread coeliac reports. Same FODMAP ordering logic.

Sushi Hub — excellent GF labelling and GF soy sauce sachets behind the counter; ask for a freshly made roll if cross-contact worries you. Rice, salmon and cucumber rolls are about as FODMAP-safe as takeaway gets.

Frangos (Petersham & Drummoyne) — a charcoal chicken shop a coeliac can actually use, since supermarket birds are off-limits. Whole or half chicken with GF sides: high-protein, low-FODMAP comfort food.

Coffee and sweets stops

Wholegreen Bakery (CBD near Town Hall/QVB, plus Bronte & Bondi) — a fully gluten free bakery minutes from Town Hall station, plus their GF sourdough is stocked across NSW. Watch the sweetener in desserts if you're strict-phase.

Sebastien Sans Gluten (Leichhardt) — French patisserie, 100% GF. The ham and cheese croissant is legendary. Pastry = butter = lactose, so IBS diners: know your tolerance.

La Belle Miette (QVB, CBD) — macarons, mostly GF (check their online ingredient guide, which is excellent and covers gluten, dairy and alcohol).

Worth the trip

Harbord Hotel (Freshwater) — gluten free pub food from coeliac-safe dedicated fryers: fish and chips and a chicken parma by the beach, no worries. Note for IBS diners: batter and seasoning can still carry FODMAPs — the parma is the safer play.

Empanada Factory (Inner West) — arepas and empanadas built on naturally GF cornmeal, with frozen packs to take home.

Ordering tactics: what to ask, what to avoid

Your four-question script for any Sydney kitchen:

"I'm coeliac — is there a dedicated fryer and separate prep area?"
"I also follow a low-FODMAP diet. Can the dish be made without onion and garlic?"
"What's the sauce base — dairy, cashew or coconut?" (lactose and cashews are FODMAP issues)
"Is anything sweetened with honey or high-fructose syrup?"

Universal safe orders when in doubt: grilled fish or chicken, sashimi, plain rice, miso soup, baked potato, hard tofu, corn tortillas with plain grilled meat.

Universal traps: garlic and onion (in nearly every marinade), honey dressings, cashew cream, legume sides, GF bread with onion powder, sugar alcohols in desserts.

FAQ

Is low FODMAP the same as gluten free? No. Gluten free removes wheat protein; low FODMAP removes fermentable sugars like fructans, lactose and excess fructose. A dish can be gluten free but high-FODMAP — GF bread made with onion powder is the classic example.

Where can coeliacs with IBS eat in Sydney CBD? Your best bets are the fully gluten free kitchens: Wafu Kitchen (all-GF, dairy-free, nut-free Japanese), Uchi Lounge on Clarence St (almost entirely GF Japanese), and Wholegreen Bakery for sweets. For quick bites, Grill'd and Sushi Hub both handle gluten well — just order grilled proteins and rice-based dishes to stay low-FODMAP.

Is Japanese food good for low-FODMAP diners? Generally yes. Rice, sashimi, grilled fish, miso soup and hard tofu are all low-FODMAP staples. Watch for: regular soy sauce (contains wheat — ask for tamari or GF soy), teriyaki glazes (honey, garlic), and karaage marinades.

Does a dedicated fryer make food FODMAP-safe? No. A dedicated fryer protects against gluten cross-contact, but battered or seasoned fried food can still be high-FODMAP. Fryer safety is a coeliac issue; FODMAP safety is about ingredients.

The low-FODMAP dining series

This guide is part of our city-by-city series for diners managing coeliac disease and IBS together:

Elios Table note: this guide is based on community reviews, published menus and coeliac-community recommendations. Protocols change — always tell the venue your requirements when you order, and check each venue's current details on their Elios Table profile.