What fast food options are low FODMAP?

October 31, 2025 •

4 min read

It's estimated that approximately 1 in 7 people worldwide experience the symptoms of Irritable Bowel Syndrome (IBS), for which a low FODMAP diet is a primary management strategy. Navigating fast food can be a challenge on this diet, but a low FODMAP diet doesn't mean you must avoid fast food entirely; with smart choices and simple modifications, you can find suitable options.

Quick Summary

This guide provides practical strategies for identifying low FODMAP ingredients and menu items at popular fast-food chains. It covers customizable meals, suitable sides, and condiments to avoid, helping you make informed decisions when eating out. Specific examples from chains like McDonald's and Chipotle are included for easier navigation.

Key Points

Prioritize Simple Ingredients: Stick to plain grilled meats and customize your order to avoid hidden high-FODMAP additives like garlic and onion.
Master the Deconstruction Method: Order deconstructed meals, such as a burger patty without the bun, to control every component of your dish.
Utilize Customization-Friendly Chains: Restaurants like Chipotle, where you can watch your bowl or tacos being made, are often the safest bet for a low FODMAP meal.
Be Wary of Sauces and Condiments: Many fast-food sauces contain high-FODMAP ingredients, so opt for plain mayo, oil and vinegar, or bring your own safe alternatives.
Look for Low-Risk Sides: French fries are often low FODMAP, but confirm that they aren't seasoned with garlic or onion. A side salad without dressing is also a safe choice.
Confirm Ingredients When Possible: When in doubt, check the restaurant's website for allergen information or inquire with the staff about ingredients.
Remember Individual Tolerance: What's safe for one person on a low FODMAP diet might not be for another. Start simple and test your personal tolerances with new items.

Navigating Fast Food on a Low FODMAP Diet

For many on a low FODMAP diet, eating out can feel like a minefield. Fast food, in particular, is notorious for hidden ingredients and sauces loaded with high FODMAP culprits like onion and garlic. However, with a bit of foresight and knowledge of basic substitutions, you can confidently order a satisfying meal without compromising your diet. The key is to think in terms of simple, whole ingredients rather than pre-assembled menu items, and to be unafraid of customizing your order.

The Golden Rules of Ordering Low FODMAP Fast Food

Successful low FODMAP dining comes down to a few fundamental rules:

Prioritize customization: Always ask for your meal to be prepared with simple ingredients and minimal seasoning. Avoid premade items that are likely to contain hidden garlic or onion powder.
Deconstruct the dish: Focus on building a meal from scratch. For example, order a plain grilled chicken patty and add your own low FODMAP-safe toppings and condiments.
Verify ingredients: If you're unsure about a specific item, check the restaurant's website for nutritional information or politely ask the staff. Some chains have dedicated allergen menus that can be very helpful.
Bring your own: Consider carrying your own low FODMAP sauces or condiments. This gives you complete control and broadens your options significantly.

Low FODMAP Options at Popular Chains

Here is a breakdown of potential low FODMAP-friendly options at common fast food restaurants, with modification notes.

McDonald's

Plain Hamburger Patty: Order a plain 100% beef patty without the bun, cheese, or condiments. The meat is typically just beef and salt.
French Fries: Many find regular salted French fries to be low FODMAP, but ingredients can vary. In the US, some fries contain wheat and milk products, so confirm ingredients if sensitive.
Side Salad: Ask for a simple side salad without croutons and bring your own low FODMAP dressing or use plain oil and vinegar.

Subway

Salad Bowl: This is the safest bet, as you can control all the ingredients. Choose grilled chicken or tuna (check for added onion/garlic) and fill it with safe vegetables like lettuce, tomato, cucumber, carrots, and olives.
Custom Sandwich: Use their gluten-free bread option (if available) or a lettuce wrap. Opt for plain meats and safe veggies, being cautious of sauces.

Chipotle

Burrito Bowl: Chipotle's customizable approach is a huge plus. Stick to carnitas, white or brown rice, cheese (if tolerated), and lettuce.
Tacos: Corn tortillas with carnitas and safe toppings are a good choice.

Burger King

Whopper (Protein Style): Order the burger patty with a lettuce wrap and avoid high-FODMAP additions like onions and sauces. Mayo, lettuce, and tomato are generally safe.
Breakfast Options: A simple breakfast sandwich with bacon, egg, and cheese can be low FODMAP if the bun is removed.

Comparison Table: Customizing Common Fast Food Items


Restaurant	High FODMAP Item	Low FODMAP Modification
McDonald's	Big Mac (bun, sauce)	Plain beef patty (no bun/sauce), side of fries
Subway	Italian BMT sub (garlic in meats)	Grilled chicken salad bowl (no onion, garlic)
Burger King	Whopper with toppings	Whopper with lettuce wrap, no onion, no ketchup
Chipotle	Chicken or Barbacoa Bowl	Carnitas bowl with plain rice, cheese, and lettuce
Taco Bell	Seasoned Ground Beef Taco	Custom order with plain grilled chicken, no seasoning/sauce, corn shells

Strategies for Stress-Free Ordering

Plan ahead: Before you go, check the restaurant's online menu and allergen information to identify potential options.
Communicate clearly: When ordering, use simple language. For example, instead of saying "low FODMAP," say "no onion, no garlic, no sauce, just plain please".
Sauces and condiments: The easiest way to avoid hidden FODMAPs is to stick to plain mayonnaise, oil and vinegar, or bring your own. Many fast-food sauces are packed with garlic and onion powder.
Understand ingredient limitations: Be mindful that some fast-food items, even plain-seeming ones, can contain additives or flavorings. Chicken nuggets, for example, often contain wheat or other high-FODMAP ingredients, though some brands may be okay in small quantities. Always verify if possible.

Conclusion

Finding low FODMAP fast food options requires a strategic approach focused on customization and simple ingredients. By understanding key modifications and knowing what to look out for, those on this diet can make informed choices at popular chains, allowing for convenience without sacrificing digestive comfort. While not every fast-food meal will be perfectly safe, preparing with a little knowledge goes a long way towards enjoying a quick meal on the go. Always remember that FODMAP tolerance is individual; what works for one person may not work for another. Your best strategy is to start simple, test your tolerances, and build your list of go-to safe items. For personalized advice, it's best to work with a registered dietitian, especially when starting the diet.

Frequently Asked Questions

Generally, yes, plain salted French fries are low FODMAP as potatoes are safe. However, always confirm with the restaurant that their fries are not seasoned with garlic or onion powder, as this can vary by chain.

A fast-food burger can be low FODMAP if you order a plain beef patty with no bun, cheese (unless tolerated), or high-FODMAP condiments like ketchup or BBQ sauce. Opt for a lettuce wrap or bring your own gluten-free bun.

Plain mayonnaise is typically a safe low FODMAP option. Many other sauces, like ketchup (often contains high fructose corn syrup), BBQ sauce (contains garlic), and special sauces, are high in FODMAPs and should be avoided.

Yes, Chipotle is often considered one of the best fast-food options because of its customizable menu. The carnitas meat is a safe choice. Build a bowl with carnitas, plain rice, lettuce, and cheese (if tolerated).

You should generally avoid buns, special sauces, cheese, toppings like onion and relish, and any meat that is pre-seasoned with garlic or onion powder. Also be wary of creamy or dairy-based sauces.

Yes, a side salad can be a low FODMAP choice. Order it plain without croutons, cheese, or any dressing. Bring your own low FODMAP-safe dressing or use simple oil and vinegar.

Look for simple egg-based options, like a plain egg patty, and request it without the bun or cheese. In some places, you might find simple oatmeal without high-FODMAP toppings or flavorings.