IBS clients always ask me, “What low FODMAP fast food options can I have when I am on the road or in a rush?”
If you have ever tried the low FODMAP diet, eating out can be a challenge. Whether you are going to a sit-down restaurant or a fast-food joint, frustration and confusion ensues.
Don’t worry, you are not alone!
I am going to help simplify what you should look out for at these restaurants to reduce the stress around eating out. Keep in mind that many meals and ingredients will be based on individual tolerance and whether or not you are doing the low FODMAP elimination phase or the modified version. If you are unsure if these low FODMAP fast food options are right for you, make an appointment with a gut health dietitian.
What is the low FODMAP diet?
The low FODMAP diet is a short-term elimination diet that removes fermentable carbohydrates that cause gas, bloating, diarrhea, and constipation in those with irritable bowel syndrome (IBS). Examples of foods eliminated are garlic, onion, wheat, lactose, high fructose corn syrup, beans, and some fruits and vegetables but this is just the tip of the iceberg.
The good news is that people with IBS can see large improvements in their symptoms with this temporary diet change. Once symptoms begin to improve, you start to add foods back in to see what exactly is causing the issue. This will help to devise your long-term plan of what foods may need to be avoided. In total, this process should take around 8-14 weeks depending on the person!
The elimination phase of the diet comes with challenges! One of the big challenges is navigating eating out of the house. Even more challenging is eating out at fast food restaurants where ingredient modifications are not as common! Why is it so hard to eat out of the house you may be thinking.
Challenges of Fast Food on the Low FODMAP Diet
Finding FODMAP fast food can prove to be difficult (but not impossible) for a few reasons. First off, many meals may contain hidden FODMAPs such as honey, wheat, garlic and onion, which can lead to uncomfortable symptoms. There is also a general lack of access to gluten free products. Aside from that, not every food facility offers ingredient lists, making it tough to check if the food is safe or not. And finally, what foods you can eat really depends on the individual’s tolerance but also what phase of the FODMAP diet you are in. It is inevitable that at some point during the low FODMAP diet, you may not be able to find a suitable replacement in
a pinch. Don’t get discouraged!
Tips for Dining Out on a Low FODMAP Diet
- Check the ingredient list online so you can be prepared! Almost all chain restaurants have this available online.
- Look for garlic/onion, high fructose corn syrup, milk, and wheat in the ingredient lists. These are the most common offenders in fast food meals. Don’t forget to check the condiments for these ingredients as well! Garlic/onion is almost guaranteed to be in there.
- When ordering, avoid condiments, and onions/pickles so you can customize your meal. If you want to add a condiment, 1 sachet of ketchup with high fructose corn syrup (13 grams) and 1 sachet of mustard should be tolerated. Two tbsp of mayonnaise is also low FODMAP.
- Foods are listed on the ingredient label based on how much of that item is present in the recipe or food item. The ingredients used in the largest amount will be listed first, followed by those in smaller amounts. If the FODMAP-containing food is after the 5th ingredient on the ingredient list, you may be able to tolerate the food because of the small portion of the higher FODMAP food. Base this on personal tolerance
- Proceed with caution if you see “natural flavors”. This could include garlic/onion in it.
- In the USA, “spices” on a label cannot include garlic and onion so this is typically safe in products!
- If possible, keep a low FODMAP salad dressing in your car or ask restaurants for olive oil and vinegar or lemon, if they have it.
- If gluten free bread isn’t available, you will have to avoid the wheat-containing bread.
- For beverages, stick with water or iced tea.
- Be sure to inform the individual taking your order that you have dietary restrictions! Fast food joints may be less aware of FODMAP changes but it doesn’t hurt to ask. Don’t be afraid to advocate for yourself!
Each person differs in their tolerance so please pay attention to how the foods make you feel! eating out can be extremely stressful on the low FODMAP diet. Do the best that you can with the knowledge that you have. If you slip up, you are not starting everything over from the beginning, but may need a few days for symptoms to completely resolve!
Let’s talk about the fast-food chains that can offer a low FODMAP option.
Low FODMAP Options at 8 Popular Fast Food Restaurants
McDonald’s
If you’re looking for a low FODMAP breakfast fast food option, McDonald’s is the place to go. Of course, modifications will need to be made so read on to find out.
Here are a few options:
- Most of the breakfast sandwiches without the bread.
- The slight milk content in eggs and cheese should be below tolerable levels, test for individual tolerance.
- Big breakfast meal (no biscuit)
- The hashbrown does have some wheat, but that should be below the high FODMAP threshold. Test for individual tolerance.
- The “spices” in the sausage patty should be below the high FODMAP threshold. Test for individual tolerance.
- Oatmeal (remove apples, cranberry raisin blend and light cream)
Lunch and dinner are where Mickey D’s falls short. However, with the revival of the snack wraps, at least there is a safe grilled chicken option on hand! Not even McDonald’s fries are a low FODMAP fast food option since they contain wheat and milk derivatives (I know, I’m bummed too). If you are looking for an option, try:
- Any of the Hamburger or Cheeseburgers (no bread)
- Top with lettuce and tomato slice but remove the onions
- One sachet (13 grams) of ketchup and 1 tbsp of mustard is safe
- Add Mayo if desired!
- Grilled chicken salad (no onions). Can include bacon
- The allergen menu doesn’t include the ingredients in the dressing so proceed with caution.
- Caesar Grilled Chicken Wrap
- Eat only the inside of the wrap, no tortilla!
- The dressing contains garlic powder as the 9th ingredient so there is a possibility it may not trigger symptoms.
Burger King
If you come across a Burger King, you will find some excellent low FODMAP fast food options for both breakfast and lunch/dinner. For breakfast, try:
- Croissan’ wich (no bun)
- Try the bacon egg and cheese or ham egg and cheese
- Quaker Oatmeal
- Either the plain or brown sugar variety with no fruit topping
- Either the plain or brown sugar variety with no fruit topping
Burger King has a few more FODMAP fast food choices than McDonalds. Try ordering:
- Whopper (no bun)
- Top with mayo, lettuce and tomato
- Remove the ketchup, pickles and onions
- Add one satchet (13 grams) of ketchup and 1 sachet of mustard is safe
- French fries with 1 sachet of ketchup
- If you’re eating this with the burger above, omit the ketchup on the burger.
- Garden salad (without dressing and chicken)
- This could be the time to use low FODMAP salad dressing you have in your car
Wendy’s
Wendy’s began serving breakfast not too long ago, and they have a few low FODMAP fast food options!
- Sausage egg and cheese biscuit (no biscuit)
- Bacon egg and cheese biscuit (no biscuit)
- Steel cut oatmeal
Wendy’s offers the most options for lunch/dinner compared to its competitors. Meals that should be tolerated include:
- Hamburger/cheeseburger (no bun).
- Topped with mayo, tomato, lettuce
- Remove onions
- Bacon can be added if desired
- Grilled Chicken Sandwich (no bun and sauce)
- Top with lettuce and tomato and keep the mayo
- Bacon can be added if desired
- Disclaimer: Natural flavors is listed as the 6 th ingredient with garlic and onion powder as the 9 th and 10 th . Out of all fast-food chicken breasts, this one could potentially cause symptoms so please monitor tolerance.
- Southwest Avocado Salad
- Remove avocado
- Use your own dressing, or swap the southwest ranch dressing with pomegranate vinaigrette
- French fries and seasoned potatoes
- One satchet (13 grams) of ketchup and 1 tbsp of mustard is safe
- Plain and cheese baked potato
- Test tolerance to amount of cheese. If you have problems, supplementing with a lactase enzyme is an easy solution next time around!
Chick-fil-A
The chicken giant has some good low FODMAP fast food choices for both breakfast and lunch/dinner (as long as it isn’t Sunday). Plus, this is one of the only places that carries a gluten free bun! The chicken marinade unfortunately contains garlic and onion but the amounts aren’t published. Because of this, proceed with caution for any of the chicken dishes as it may be enough to trigger symptoms.
For breakfast, try:
- Hash brown scramble bowl with sausage, bacon, or no meat.
- Bacon/sausage egg and cheese biscuit or muffin (without the biscuit/muffin)
- Monitor tolerance to amount of cheese
- Hash browns
- Fruit cup
For a low FODMAP lunch/dinner option at Chick-fil-A, try:
- Grilled chicken sandwich with gluten free bun
- Top with lettuce and tomato
- The chicken’s marinade has garlic and onion. Chick-fil-A does not publish the amounts, so tolerance will depend!
- Cobb salad (no chicken, croutons, or dressing).
- Ask for balsamic dressing (low level of orange juice should be tolerated)
- Grilled chicken nuggets
- Again, the marinade contains garlic and onion, so monitor your tolerance!
- Waffle fries or waffle potato chips
- Kale crunch salad
Pizza Hut
I bet you didn’t think there was a low FODMAP fast food pizza option? Well guess again! If you are craving a pizza, try:
- Gluten free pizza (no sauce and choose low FODMAP toppings)
-
- Light cheese
- Veggies: Green peppers, spinach, roma tomatoes, banana peppers
- Meat: Pepperoni, ham, bacon
-
Chipotle
Mexican food can be tricky when on a low FODMAP diet because of the spices used, which typically includes garlic and onion. Thankfully, Chipotle does have an option to try! The carnitas is the only low FODMAP protein option, and then the rest of the meal can be built around that. Garlic is in the marinade for the other proteins but the amount isn’t listed so it’s best to avoid on the elimination phase of the diet. Try instead:
- Carnitas Burrito bowl or salad with the following ingredients:
- Brown or white rice
- Cheese
- Lettuce
- Corn, if small amount (about ¼ cup)
- Crispy corn tacos with ingredients above.
- Carnitas
- Brown or white rice
- Cheese
- Lettuce
- Corn, if small amount (about ¼ cup)
- Tortilla chips
Starbucks
Starbucks is a staple pretty much everywhere you go! And good news is that coffee is definitely allowed on the low FODMAP diet (as long as you add lactose free milk/ dairy alternatives with no artificial sweeteners). Next time you stop by for a coffee fix, here are some low FODMAP food options to choose from.
- Classic oatmeal
- No fruit topping
- Sous vide bacon and gruyere bites
- Sous vide egg white and red pepper bite
- Deluxe Fruit Salad
Subway
If a sandwich is what you want, Subway does have some options to try! Check ahead to see if your location has gluten free bread, as it is only available at certain locations. If they don’t, there are a few salad options to satisfy your hunger.
- Gluten free turkey sub with low FODMAP toppings
- Mayo, Tomato, Cucumber, Lettuce, 1 slice of cheese
- Veggie delite salad with no red onions
- Rotisserie chicken salad with no red onions
- Personalized Salad such as:
- Tomato
- Cucumber
- Carrots
- Green peppers
- Olives
- Cheese
- Bacon
- Olive oil and vinegar dressing
It’s great to have some options for your next fast-food outing but if you’d prefer to skip the drive through and have food on hand, pack a cooler with a low FODMAP sandwich, salad, or a combination of low FODMAP snacks to get you over the hump.
As you can see, low FODMAP fast food options are minimal but they do exist. With summer around the corner, which usually means traveling, it would be wise to have a plan. Ultimately, if you have no access to suitable options, it is not the end of the world if you slip up. We are human and this is inevitable. Fear around food options and symptoms are extremely common for individuals with IBS. As you get more comfortable with navigating this diet, both of these can improve. Since every person is different, what works for one person may not work for you and vice versa. Trial and error are key!
One of the first changes that could be made to improve low FODMAP fast food options is to carry a gluten free bun or bread products. Chick-fil-A is one of the only places who does this and yes, they are the Udi’s buns you can find at your local store. The removal of garlic/onion in marinades and sauces at this point is a bit far-fetched because they are two integral seasonings in all different cuisine types. We will see what the fast-food industry can do for individuals with food restrictions in the years to come!
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Kathleen Tabb is a registered dietitian based in Maryland. She specializes in digestive conditions such as irritable bowel syndrome (IBS) and has extensive training through her master’s degree in integrative and functional nutrition. She is passionate about looking at her clients holistically to illuminate the root cause of their concerns in order to improve health and quality of life