The low FODMAP diet, popular among those with irritable bowel syndrome (IBS), is a temporary elimination diet that removes fermentable carbohydrates that cause gas, bloating, diarrhea, and constipation. This guide provides information on low FODMAP fast food options to help individuals maintain a healthy lifestyle while dining out.
What is the low FODMAP diet?
The low FODMAP diet is a diet that eliminates foods that contain fermentable carbohydrates, such as garlic, onion, wheat, lactose, high fructose corn syrup, beans, and some fruits and vegetables. The goal of the diet is to improve IBS symptoms by reducing the symptoms caused by these fermentable carbohydrates.
How does the low FODMAP diet work?
The low FODMAP diet involves a period of dietary elimination, during which all foods containing the targeted fermentable carbohydrates are excluded from the diet. This allows the gut to rest and recover from any damage caused by these foods. After a set period, typically around 8-14 weeks, the diet is gradually reintroduced, and individuals work to identify which foods trigger their symptoms.
What are some low FODMAP fast food options?
While dining out can be challenging because many fast foods contain high FODMAP ingredients, there are still options available for those following the low FODMAP diet. Here are some low FODMAP fast food options:
McDonald’s
McDonald’s offers several low FODMAP options, including:
- Egg McMuffin® or Egg White Delight McMuffin® (no bread)
- Canadian Bacon
- Pasteurized Processed American Cheese
- Spinach or lettuce
- Grilled Chicken (with natural flavors; may contain garlic and onion)
Wendy’s
Wendy’s provides several low FODMAP options, including:
- Artisan Egg Sandwich (no bun, no hollandaise sauce)
- Steel Cut Oatmeal
- Hamburger or Cheeseburger (plain, no bun)
- French Fries
Burger King
Burger King offers several low FODMAP options, including:
- Croissant’wich (no bun)
- Egg Patty, Fully Cooked
- Thick Sliced Bacon
- Ham
- Sausage
- French Fries
Subway
Subway offers several low FODMAP options, including:
- Egg & Cheese Flatbread (no flatbread)
- Build your own salad and avoid the bread
- Bacon Slices
- Carved Turkey
- Tuna Salad
Pizza Hut
Pizza Hut offers several low FODMAP options, including:
- Gluten-free crust
- Light cheese
- Top with sliced tomato, green pepper or other vegetables
Chipotle
Chipotle offers several low FODMAP options, including:
- Burrito Bowl made with Carnitas and Cilantro
- lifestyle bowl made with Super Green Lettuce Blend, Carnitas, and Cilantro-Lime White Rice
Shake Shack
Shake Shack offers several low FODMAP options, including:
- ShackBurger – 100% Beef Patty
- Avocado Bacon Burger
- SmokeShack – 100% Beef Patty with cheese, applewood smoked bacon
Panera
Panera offers several low FODMAP options, including:
- Breakfast Sandwiches
- Steel Cut Oats with Strawberries & Pecans
- Citrus Asian Crunch Salad
How to find low FODMAP fast food?
Navigating the vast world of fast food can be challenging, especially if you're on the low FODMAP diet. Here are some tips to finding low FODMAP fast food:
- 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 (13 grams) of ketchup with high fructose corn syrup (13 grams) and 1 tbsp of mustard should be tolerated. Two tbsp of mayonnaise is also low FODMP
