fast food stacked on table

Low FODMAP Fast-Food Meals

CDHF

Written by: CDHF

Updated: January 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: 

Subway:

HIGHLOW
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)
AvocadoSmoky 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: 

Low FODMAP Options at Restaurants

Montana’s:

Swiss Chalet: 

Nandos: 

Cactus Club Café: 


References

  1. Ford AC et al, American College of Gastroenterology Monograph on Management of Irritable Bowel Syndrome. Am J Gastro 2018; 113:1-18)
  2. Mcdonalds: https://www.mcdonalds.com/ca/downloads/IngredientslistCA_EN.pdf
  3. Subway: http://subwayvancouver.com/pdf/canProdIngredients.pdf
  4. Montanas: https://www.montanas.ca/content/dam/cara/en/montanas-image-library/pdf/MON%20print%20Montanas%20Nutritionals%20Guide%200120.pdf
  5. Nandos: https://assets.nandos.com.au/Nandos-Australia/documents/Nandos-Allergen-Information-NATIONAL.pdf

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