Low FODMAP Fast-Food Meals
Written by: CDHF
Updated: March 9th, 2023
If you are trialing a low FODMAP diet, and are craving fast food, don’t fear! There are some options at some of the common fast-food restaurants that are considered low FODMAP. We’ve put together a handy list of high and low FODMAP foods so you can grab food on the go!
First things first, what are FODMAPs?
FODMAP is an acronym for Fermentable – Oligosaccharides – Disaccharides – Monosaccharides – And – Polyols. FODMAPs are carbohydrates that may be poorly absorbed in the small intestine. They move through the digestive tract to the large intestine, where they can draw water into the colon and are rapidly digested (fermented) by naturally-occurring gut bacteria. The fermentation of FODMAPs produces gas and other by-products.
It is estimated that 50% of people with IBS may benefit from a low FODMAP diet, however the quality of scientific evidence is very low. Of these people, there is a possible benefit for overall symptoms such as abdominal pain, cramping, bloating, excess gas, constipation, and/or diarrhea. 1
It’s important to note that the low FODMAP diet is best implemented under the supervision of a qualified health care professional, such as a registered dietitian. They will help you eliminate high FODMAP foods and reintroduce them slowly over a six-month period to eliminate which foods are negatively affecting you.
Let’s get into some low FODMAP fast-food options!
Low FODMAP Fast-food Options
McDonalds:
| HIGH | LOW |
| Big Mac Bun, Sesame bun (flour) | Grill Seasoning |
| Big Mac Sauce (relish, onion powder) | Ketchup |
| Crispy Onion (onion) | Lettuce |
| Cheese (dairy) | Beef |
| Smoky BBQ sauce (garlic) | McChicken Sauce |
| Regular Bagel, Sesame Bagel (flour) | Tomato |
| Cream Cheese (dairy) | Mustard |
| McGriddles Cake (wheat flour) | Bacon Slice |
| Junior Chicken Patty (wheat flour) | Sausage Patty |
| Hotcakes (wheat flour) | Hashbrowns |
| Everything bagel (wheat flour) | French Fries |
| English Muffin (wheat flour) | |
| Creamy Habanero Sauce (garlic) | |
| Fruit & Fibre muffin (wheat flour) | |
| Double Chocolate Donut (wheat flour) | |
| Smoothie Yogurt Mix | |
| Strawberry Banana Smoothie (banana) | |
| Caesar Parmesan Sauce (garlic) | |
| Chicken McNuggets (wheat flour) | |
| Crispy Chicken (wheat, garlic) | |
| Junior Chicken Patty | |
| Tartar sauce (onion) | |
| Carrot Muffin (wheat flour) |
Low FODMAP Meal ideas at McDonalds:
- Quarter Pounder BLT with fries (no cheese, no bun, no onions, no pickles)
- Lettuce wrap = Ask for 2 extra lettuce leaves
- Hashbrown = Ask for 2 hashbrowns as buns
- Quarter pounder without cheese (no bun, no onions, no pickles)
- Same options as above
Subway:
| HIGH | LOW |
| English muffin (wheat flour) | Gluten-free bread |
| Flatbread (wheat flour) | Black Forest Ham |
| Italian bread (wheat flour) | Turkey Breast |
| Multigrain bread (wheat flour) | Tuna |
| Potato Bun (wheat flour) | Cucumber |
| Wrap (wheat flour) | Tomato |
| Teriyaki chicken strips (wheat) | Spinach |
| Chicken strips (garlic powder) | Lettuce |
| Cold cut meats (have small amounts of garlic and onion powder) | Olives |
| Italian BMT (Salami has garlic) | Green Pepper / Red pepper |
| Steak (garlic) | Light mayonnaise dressing |
| Rotisserie Style Chicken (garlic) | Mayonnaise |
| All cheese (milk) | Mustard (has small amounts of garlic powder) |
| Avocado | Smoky Honey Mustard sauce |
| BBQ sauce (garlic) | |
| Caesar sauce (garlic) | |
| Chipotle Southwest (onion, garlic powder) | |
| Creamy Sriracha (garlic) | |
| Garlic Aoili (garlic) | |
| House sandwich sauce (garlic powder) | |
| Peppercorn ranch (garlic powder) | |
| Sweet onion sauce (dehydrated onion) | |
| Cookies (wheat flour) | |
| Beef Chili (garlic) |
Low FODMAP Subway Meal Ideas:
- Footlong with gluten free bread and turkey breast / tuna / black forest ham (no cheese)
- Bell pepper, tomato, lettuce, cucumber, spinach, olives
- Smoky honey mustard / mayonnaise dressing.
Low FODMAP Options at Restaurants
Montana’s:
- Pulled Pork
- Smoked Chorizo Sausage
- Brisket
- Fries
- Baked Potato
- Cobb salad (no avocado, no cheese)
Swiss Chalet:
- Full Rack BBQ Ribs (ribs only)
Nandos:
- Bone in Chicken, Grilled Tenders, BBQ ribs, Chicken Breasts
- Peri Peri Chicken Bowl (no hummus) with corn on the cob, fries, or casa salad
Cactus Club Café:
- Grilled Dijon Salmon
- Blackened Creole Chicken (no asparagus)
References
- Ford AC et al, American College of Gastroenterology Monograph on Management of Irritable Bowel Syndrome. Am J Gastro 2018; 113:1-18)
- Mcdonalds: https://www.mcdonalds.com/ca/downloads/IngredientslistCA_EN.pdf
- Subway: http://subwayvancouver.com/pdf/canProdIngredients.pdf
- Montanas: https://www.montanas.ca/content/dam/cara/en/montanas-image-library/pdf/MON%20print%20Montanas%20Nutritionals%20Guide%200120.pdf
- Nandos: https://assets.nandos.com.au/Nandos-Australia/documents/Nandos-Allergen-Information-NATIONAL.pdf
