What fast food is low FODMAP? Navigating Fast-Food Menus for Gut Health

October 4, 2025 •

5 min read

According to Monash University, a low FODMAP diet can significantly reduce symptoms for up to 75% of people with Irritable Bowel Syndrome (IBS). While navigating quick dining options can be challenging, knowing exactly what fast food is low FODMAP? is entirely possible with the right strategy and menu adjustments.

Quick Summary

This guide provides practical strategies for identifying low FODMAP fast food options at popular restaurants, focusing on customization and avoiding common trigger ingredients. It offers specific menu recommendations and highlights key considerations to ensure a satisfying and gut-friendly meal on the go.

Key Points

Check Online Menus: Review a restaurant's allergen information online to plan your order and spot potential FODMAP risks beforehand.
Customize Your Order: Always ask for plain grilled meats with no seasoning or marinades, as hidden onion and garlic are common culprits.
Ditch the Bun: Order burgers and sandwiches lettuce-wrapped or bring your own low FODMAP-certified bread to avoid high-fructan wheat products.
Avoid Most Sauces: Condiments, marinades, and dressings are typically high in FODMAPs, so request them on the side or bring your own.
Stick to Simple Sides: Plain french fries (checking for added seasonings), fruit cups, and side salads with oil and vinegar are often the safest side options.
Choose Plain Beverages: Water, black coffee, or unsweetened iced tea are universally safe choices to avoid high-fructose corn syrup and lactose.
Know Your Tolerances: Pay attention to your individual reactions, as FODMAP tolerance levels can vary, and cross-contamination is a potential risk in fast food kitchens.

Understanding the Low FODMAP Challenge at Fast Food Chains

For individuals following a low FODMAP diet to manage symptoms of Irritable Bowel Syndrome (IBS), fast food can seem like a minefield. The convenience and speed often come at the cost of heavily processed and pre-prepared ingredients. The most common offenders are the ubiquitous seasonings—namely garlic and onion powder—found in sauces, marinades, and meat preparations. Additionally, high-fructose corn syrup in condiments like ketchup and high-lactose dairy in creamy shakes or sauces can trigger digestive distress. Breaded or battered fried foods typically contain wheat, a source of fructans that are high in FODMAPs.

Successful low FODMAP dining requires a proactive approach. It involves scrutinizing menu items and requesting specific modifications. Fortunately, many fast-food chains offer customizable options that can be adapted to fit low FODMAP guidelines. The key is to focus on simple, whole ingredients like plain grilled proteins, fresh vegetables (within low FODMAP serving sizes), and simple starches.

Low FODMAP Fast Food by Chain: Your Customizable Options

With careful planning and communication with staff, you can find suitable low FODMAP meals at many popular fast-food restaurants. Here are some examples of what you might order with the right modifications:

Chipotle Mexican Grill

Chipotle's build-your-own model makes it one of the most low FODMAP-friendly fast-food options.

Your order: A burrito bowl with white rice, plain grilled chicken or steak, lettuce, a small amount of corn, and cheese (if dairy is tolerated in small quantities).
What to avoid: Most salsas contain onion and garlic, and beans are high in FODMAPs in large servings. Guacamole is limited due to avocado content.

McDonald's

While their standard menu is high FODMAP, with careful ordering, McDonald's can offer some safe options.

Your order: A plain beef patty (without the bun, cheese, or condiments), wrapped in lettuce, with a side of their famous french fries. Be aware that fries may contain wheat or milk derivatives, so individual tolerance is key.
What to avoid: The buns, most sauces (especially ketchup with high-fructose corn syrup), and seasoned items.

Subway

Subway's extensive customization offers potential, particularly for those who can tolerate gluten-free bread or opt for a salad.

Your order: A salad bowl with turkey, ham, or tuna salad (check ingredients), lettuce, cucumbers, tomatoes, and mayonnaise.
What to avoid: Most deli meats contain garlic or onion powder, and most sauces are high FODMAP. Check with staff about their specific ingredients or bring your own low FODMAP-certified dressing.

Five Guys

Five Guys is an excellent option for a customizable burger experience.

Your order: A burger with a plain beef patty (seasoned with salt and pepper only), wrapped in lettuce instead of a bun, and topped with basic low FODMAP vegetables like lettuce and tomato.
What to avoid: The seasoned fries, most condiments, and milkshakes.

Chick-fil-A

Chick-fil-A has some solid grilled options, but be cautious of marinades and seasonings.

Your order: Grilled chicken nuggets or a grilled chicken sandwich (on a gluten-free bun, if available) with basic lettuce and tomato. Their waffle fries are also a potential side option.
What to avoid: Breading on fried chicken, most sauces, and specific marinades that may contain garlic and onion.

How to Order Low FODMAP Like a Pro

Follow these tips to make sure your fast-food experience is as low FODMAP as possible:

Plan Ahead: Check the restaurant's website for allergen and nutrition information before you go.
Communicate Clearly: When ordering, state your dietary needs upfront. Use simple, direct language like, "I need a plain grilled chicken breast with just salt and pepper, no marinade or sauces".
Ask for Sauces on the Side: This allows you to control the amount and can help you identify any potential triggers. Better yet, bring your own low FODMAP-certified sauces from a brand like FODY Foods.
Substitute with Lettuce: Opt for a lettuce wrap instead of a bread bun for burgers and sandwiches.
Be Wary of "Natural Flavors": This can be a sneaky way to include onion or garlic extract in products. If you are highly sensitive, it's best to avoid items with this listed.

Fast Food Chain FODMAP Comparison Table


Chain	Best Low FODMAP Option (with mods)	Common High FODMAP Risks	Customization Friendliness
Chipotle	Burrito bowl with white rice, plain meat, cheese, lettuce	Beans, most salsas, large portion of guacamole	Excellent
McDonald's	Plain beef patty (lettuce wrap), side of fries	Buns, sauces, flavored seasonings, milk products	High
Subway	Salad bowl with low FODMAP fillings (e.g., turkey), mayo	Breads, sauces, most deli meats	Excellent
Five Guys	Lettuce-wrapped burger, plain patty, tomato, lettuce	Seasoned fries, condiments, milkshakes	Excellent
Chick-fil-A	Grilled chicken (caution on marinade), waffle fries	Marinades, breading, signature sauces	Good

Making Informed Choices on the Go

Eating on a low FODMAP diet does not mean you are permanently banned from the convenience of fast food. It simply requires you to become a more mindful and savvy consumer. By focusing on whole, unprocessed proteins, simple starches, and fresh vegetables, you can create a safe and satisfying meal. Bringing your own dressings and seasonings can add flavor without the hidden FODMAP risks. Remember that the diet is about finding your personal threshold for certain foods. A small amount of a high FODMAP condiment might not bother you, while others may cause discomfort. Always listen to your body and adjust accordingly.

For more detailed food information and serving sizes, consider consulting the Monash University FODMAP Diet App. With the right knowledge and a little bit of planning, you can navigate the fast-food world with confidence and minimize your IBS symptoms.

What to Look Out For: Common Hidden FODMAPs

Sauces, Dressings, and Condiments

Most pre-made sauces and dressings are high in FODMAPs, typically containing garlic, onion, or high-fructose corn syrup. It is always safest to bring your own or opt for simple oil and vinegar.

Seasonings and Marinades

Beware of anything labeled "natural flavors," "spices," or simply "seasoned," as these often contain hidden onion or garlic powders. Always request meat and other items to be prepared plain with just salt and pepper.

Breads and Batters

Standard fast-food buns are wheat-based and high in fructans. Most fried items are coated in wheat flour-based batters or breading. Options include gluten-free buns or choosing a lettuce wrap instead.

Milkshakes and Dessert Items

Milkshakes and soft-serve ice cream contain lactose, a high FODMAP sugar. Stick to plain black coffee, water, or unsweetened iced tea.

Processed Meats

Deli meats and sausages often have onion and garlic powder added for flavor. Choosing plain, grilled proteins is the safer bet.

Frequently Asked Questions

Yes, standard french fries are generally considered low FODMAP, as potatoes are low in FODMAPs. However, some chains, like McDonald's, may add wheat or milk derivatives to their fries, so proceed with caution, especially if you are highly sensitive. A small portion is usually safer.

Plain grilled meat, such as a beef patty, grilled chicken breast, or fish, is usually the safest option. It is crucial to request that it be cooked without any seasoning, sauces, or marinade, as these often contain high FODMAP ingredients like garlic and onion.

In most cases, no. Fast-food sauces and dressings typically contain high FODMAP ingredients like garlic, onion powder, and high-fructose corn syrup. It's best to request your meal without sauce and bring your own low FODMAP-certified condiments or simply use mayonnaise and mustard in small amounts.

Yes, Chipotle is one of the best choices for low FODMAP fast food due to its high level of customization. You can build a safe burrito bowl with white rice, plain grilled meat, cheese, lettuce, and a small amount of corn, while avoiding most salsas and beans.

It depends on the location and your level of sensitivity. Your best bet is to order a salad bowl with low FODMAP fillings like turkey, lettuce, cucumber, and plain mayonnaise. Some locations offer gluten-free bread, but you must still check the ingredients for hidden FODMAPs like inulin.

For most people with IBS, the trace amounts of FODMAPs from cross-contamination won't cause issues. However, if you have severe sensitivities or celiac disease, you should take this risk into consideration. Choosing the plainest options is your best defense.

For breakfast, opt for menu items centered around eggs and plain meats like bacon or sausage, served without the bread. McDonald's scrambled eggs or Starbucks' sous vide bacon and gruyere bites are examples, but always confirm plain preparation.