What Fast Foods Are Low in FODMAP?

According to a study published in the journal Nutrients, a low FODMAP diet significantly reduces symptoms for up to 86% of individuals with irritable bowel syndrome (IBS). Knowing what fast foods are low in FODMAP can make navigating this diet while eating on the go much simpler.

Quick Summary

Guide to low FODMAP choices at popular fast food chains like Chipotle, McDonald's, and Five Guys. Learn which menu items and customization options are safe for gut-friendly dining, focusing on simple ingredients and avoiding hidden FODMAPs in sauces and seasonings. Includes tips for modifying meals and ordering safely.

Key Points

• Customize Your Order: Always order burgers and sandwiches without the bun, sauces, or high-FODMAP toppings like onions and pickles.

• Choose Plain Proteins: Opt for simple, plain grilled chicken or beef patties. Avoid marinated or fried proteins, as they often contain hidden garlic and onion.

• Embrace Bowls and Salads: Mexican-style bowl restaurants like Chipotle offer great customizable options. Fill your bowl with safe ingredients like white rice, plain meat, cheese, lettuce, and tomatoes.

• Pack Your Own Condiments: Many fast food sauces and dressings are high in FODMAPs. Bring your own low-FODMAP alternatives to ensure flavor without the risk.

• Understand Restaurant Limitations: Some chains are easier to navigate than others. Chipotle and Five Guys are often safer choices than chains with more complex, pre-made items.

Navigating the Low FODMAP Diet at Fast Food Chains

Eating on a Low FODMAP diet can be challenging, especially when confronted with the convenience of fast food. Hidden ingredients like garlic and onion powder, along with high fructose corn syrup and wheat-based buns, make many menu items problematic. However, with the right knowledge and a few customization strategies, you can find satisfying and safe options at popular chains. The key is to deconstruct menu items and focus on simple, whole ingredients while avoiding high-FODMAP sauces and seasonings.

Customizing Your Meal for a Low FODMAP Order

The most successful strategy for finding low FODMAP fast food is to treat each menu item as a collection of ingredients that can be modified. This approach allows for greater control and reduces the risk of consuming trigger foods.

• Modify Burgers: Ditch the standard bun, which contains wheat, and either eat the patty on its own or request a lettuce wrap. Opt for plain beef patties seasoned only with salt and pepper, which are the safest protein options at many burger joints like McDonald's and Five Guys. Avoid pickles and onions, which are high in FODMAPs, and bring your own low-FODMAP condiments if possible.
• Embrace Bowls: Mexican chains like Chipotle offer excellent opportunities for customization with their 'build-your-own-bowl' model. A base of white rice with plain grilled chicken or steak, lettuce, and a small portion of cheese is typically a safe bet. Remember to skip the salsas, beans, and guacamole, which are typically high in FODMAPs.
• Choose Salads Wisely: Many chains offer salads, but you must be vigilant about the ingredients. Always hold the croutons and request the dressing on the side—or, better yet, bring your own safe dressing. A grilled chicken salad with lettuce, tomatoes, and cucumbers is a common, safe option.
• Stick to Plain Sides: Simple, unseasoned fries are often a safe side dish, but confirm they aren't seasoned with garlic or onion powder. A plain baked potato from Wendy's is another excellent choice.

FODMAP-Friendly Fast Food Chain Guide

Here's a breakdown of options at some of the most common fast food establishments:

• Chipotle: This is often considered one of the most low-FODMAP-friendly fast-food options due to its high customization level. Order a burrito bowl with white rice, plain grilled chicken or steak, lettuce, tomatoes, and cheese. Skip all beans, salsas, and guacamole to keep it safe.
• Five Guys: With a "burger your way" philosophy, Five Guys is another top contender. Order a burger as a lettuce wrap with a plain beef patty. Their fries, made with potatoes, oil, and salt, are generally safe. Avoid their seasoned fries and most condiments.
• McDonald's: Though less flexible, you can still find safe options here. Order a plain burger patty without the bun, cheese (if tolerated), lettuce, and tomato. Their World Famous Fries are generally considered safe, but confirm no garlic or onion seasoning is used. Side salads are safe without dressing.
• Subway: The customizable nature of Subway is a plus, but you must be very selective. Choose a salad bowl or a gluten-free bread option (check ingredients) with plain proteins like turkey, lettuce, cucumbers, and tomatoes. Dress with simple oil and vinegar and avoid sauces, pickles, and most deli meats, which often contain garlic and onion.
• Chick-fil-A: For chicken lovers, the grilled chicken nuggets are a good option. The grilled chicken cool wrap can be modified by omitting the dressing. Pair with a fruit cup for a balanced, low-FODMAP meal.

Comparison Table: Low FODMAP Fast Food Options

Chain	Best Low FODMAP Options	Customization Notes	Hidden FODMAP Risks	Overall Rating
Chipotle	Burrito Bowl with White Rice, Plain Grilled Protein, Lettuce, Tomatoes, Cheese	Excellent. Build your own bowl allows for full control.	Beans, Salsas, Guacamole, Fajita Veggies	⭐⭐⭐⭐⭐
Five Guys	Lettuce Wrap Burger with Plain Patty, Fries, Bacon, Cheese, Green Peppers	Excellent. Order a plain patty with low FODMAP toppings.	Seasoned fries (Cajun), most sauces and condiments, milkshakes	⭐⭐⭐⭐
McDonald's	Plain Hamburger Patty, Lettuce, Tomato, American Cheese, Fries, Side Salad	High. Ask for plain patties and skip the bun and sauces.	Buns, signature sauces, seasoned fries (confirm seasoning)	⭐⭐⭐⭐
Subway	Salad Bowl or GF Bread with Plain Turkey, Lettuce, Cucumbers, Tomatoes	Excellent. Customize proteins and veggies.	Breads, many deli meats, sauces, most dressings, pickles	⭐⭐⭐
Chick-fil-A	Grilled Chicken Nuggets, Grilled Chicken Cool Wrap, Fruit Cup, Side Salad	Good. Offers simple grilled protein options.	Marinades in some chicken, signature sauces, breading	⭐⭐⭐

Tips for Success on the Go

Beyond simply knowing what to order, a few strategic habits can ensure a positive fast-food experience on the low FODMAP diet:

• Prepare Ahead: Before arriving, quickly check the restaurant's website for allergen information or a nutrition calculator. Some apps, like Fig, can also help identify safe options.
• Pack Your Own Condiments: Many fast food sauces and condiments are high in FODMAPs. Carrying small packets of olive oil, mustard, or low-FODMAP seasonings (like those from Gourmend Foods) can elevate a plain meal.
• Communicate Clearly: When ordering, use clear and specific language, such as "plain patty, no bun, with lettuce and tomato." Don't be afraid to ask about ingredients if you are unsure.
• Watch for Cross-Contamination: While many fast food chains are careful, cross-contamination is always a risk. If you are highly sensitive, this is a factor to consider. For many, the low FODMAP diet is about reducing load, not necessarily complete elimination.

Conclusion

Dining out while on a low FODMAP diet doesn't have to be a source of stress. By focusing on customization and selecting restaurants with simple, whole-food ingredients, you can find numerous satisfying and gut-friendly options. Chains like Chipotle and Five Guys are excellent choices due to their build-your-own meal structure, but with careful ordering, even classics like McDonald's can offer safe meals. Remember to prepare ahead by checking menus and considering packing your own low-FODMAP sauces and dressings. The goal is to make informed choices that allow you to enjoy a meal without triggering digestive discomfort. With these strategies, you can confidently navigate the fast-food landscape and stay on track with your dietary goals.

For more detailed information on ingredients and portion sizes, consider consulting resources like the Monash University FODMAP Diet App.

Frequently Asked Questions

Can I eat burgers on a low FODMAP diet?

Yes, you can eat burgers on a low FODMAP diet by modifying your order. Ask for a plain beef patty and either eat it without the bun or request a lettuce wrap. Be sure to skip high-FODMAP condiments like ketchup and avoid onions and pickles.

Are fast food fries low in FODMAP?

Plain french fries are often low in FODMAP, but you must confirm the ingredients. Many chains season their fries with garlic or onion powder, which are high in FODMAPs. Five Guys fries, made with just potatoes, oil, and salt, are generally considered safe.

What can I order at Chipotle on a low FODMAP diet?

At Chipotle, the safest option is a burrito bowl. Order it with white rice, plain grilled chicken or steak, lettuce, tomatoes, and cheese. You must avoid the beans, all salsas, guacamole, and fajita vegetables.

What fast food breakfast options are low FODMAP?

For a low FODMAP breakfast, look for options like plain eggs and sausage patties without bread. McDonald's offers scrambled eggs and a sausage patty, which can be eaten on their own. Avoid breakfast burritos and bread products.

Is anything at McDonald's low FODMAP?

Yes, with modifications. You can order a plain hamburger or cheeseburger patty without the bun, pickles, or sauces. Their side salads (without dressing) and French fries (if unseasoned) are also options. You can also order plain eggs and a sausage patty for breakfast.

How do I avoid hidden FODMAPs in fast food?

To avoid hidden FODMAPs, you need to be proactive. Stick to simple, whole ingredients like plain proteins, rice, and fresh vegetables. Avoid sauces, marinades, and seasonings, and always ask for modifications. Bringing your own low-FODMAP condiments and seasonings is also a great strategy.

What makes fast food high in FODMAPs?

Fast food is often high in FODMAPs due to common ingredients such as onion and garlic powder in seasonings, high fructose corn syrup in sauces, large portions of beans, and wheat-based breads and buns.