FODMAP-Friendly Fast Food: How to Order at Major Chains

Fast food and a low-FODMAP diet might seem incompatible, but with the right strategies, you can navigate drive-throughs and quick-service restaurants without setting off your symptoms. The key is knowing what to order, what to modify, and what to avoid entirely at each chain.

This guide covers major fast food chains with specific ordering recommendations. Keep in mind that menus, ingredients, and preparation methods vary by location and can change over time. When in doubt, check the chain’s allergen and ingredient information online before you go. For a broader overview of eating out strategies, see the low-FODMAP lunch guide.

What Is Your General Fast Food Strategy?

Before diving into specific chains, these universal principles apply everywhere:

1. Choose grilled over fried. Grilled proteins are simpler and less likely to contain hidden FODMAP ingredients. Breaded and fried items use wheat flour and often contain garlic and onion in the seasoning.

2. Skip the bun or request lettuce wrap. Wheat buns are high in fructans. Most chains will serve your burger wrapped in lettuce or on a plate.

3. Avoid all sauces and dressings unless you can verify ingredients. Default sauces at fast food restaurants almost always contain garlic, onion, or high-fructose corn syrup. Ask for plain mustard, ketchup (small amount), or oil and vinegar instead.

4. Choose simple sides. Plain fries, baked potatoes, side salads with oil and vinegar, or rice (at chains that offer it) are your safest options.

5. Ask questions. Most fast food employees can tell you what is in a sauce or whether a protein is pre-marinated. Do not be shy about asking.

How Do You Order at McDonald’s?

McDonald’s has relatively simple ingredients compared to some chains, which works in your favor.

Safer options:

• Hamburger or cheeseburger without the bun — the beef patty is just beef and seasoning (salt and pepper). Request no ketchup, no mustard, no onions, no pickles, or specify only what you want
• Grilled chicken sandwich without the bun — check current ingredients, as the chicken sometimes contains garlic or onion flavoring
• French fries — McDonald’s fries contain beef flavoring and dextrose but no major FODMAP ingredients. They are cooked in dedicated fryer oil at most locations
• Side salad — ask for oil and vinegar or bring your own dressing
• Egg McMuffin without the English muffin — the egg, Canadian bacon, and cheese are safe; the muffin is wheat-based

Avoid:

• Big Mac sauce (contains onion, relish, and potentially garlic)
• Chicken McNuggets (breaded with wheat, contain garlic and onion in seasoning)
• McFlurries and milkshakes (lactose)
• Any wrap (wheat tortilla)

How Do You Order at Chipotle?

Chipotle is one of the best fast food options for low FODMAP because the ingredients are displayed and you build your own meal.

Safer options:

• Burrito bowl (no tortilla) — the flour tortilla is wheat-based, so choose the bowl
• White rice — safe; contains cilantro and lime, both low FODMAP
• Steak, chicken, or carnitas — the proteins are relatively simple, though some contain traces of garlic in their marinades. Chicken is marinated in adobo which contains some garlic. Steak may be the simplest option
• Fajita vegetables (small amount) — these contain bell peppers and onions; ask for just bell peppers, or skip entirely
• Cheese — Monterey Jack, which is a hard cheese and low in lactose
• Lettuce, tomato salsa — lettuce is safe; tomato salsa (pico de gallo) contains onion so use sparingly or skip
• Corn salsa — usually safe, but check for jalapeño and onion content
• Guacamole (very small amount) — contains avocado (limit to one-eighth of an avocado) and often garlic and onion; best to skip during strict elimination

Avoid:

• Flour tortilla and burrito wraps
• Sofritas (marinated with garlic and onion)
• Black beans and pinto beans (high in GOS)
• Sour cream in large amounts (lactose)
• Queso (cream-based, contains garlic)

How Do You Order at Subway?

Subway’s customizable format helps, but the bread options are the main challenge.

Safer options:

• Salad (chopped bowl) — skip the bread entirely and order any sandwich as a chopped salad
• Protein choices — turkey breast and ham are generally simpler; check for garlic/onion seasoning in chicken and steak
• Safe vegetables — lettuce, tomatoes, cucumbers, bell peppers, olives, spinach
• Dressing — oil and vinegar only; all other dressings likely contain garlic, onion, or honey
• Cheese — American, Swiss, or provolone are lower in lactose

Avoid:

• All bread (wheat-based)
• Meatball marinara (sauce contains garlic and onion, meatballs contain breadcrumbs)
• Teriyaki sauce, ranch, mayo-based sauces with flavoring
• Pickled banana peppers in large amounts

How Do You Order at Chick-fil-A?

Safer options:

• Grilled Chicken Sandwich without the bun — the grilled chicken breast is marinated but may be tolerable; check current ingredients
• Grilled Nuggets — simpler preparation than fried; eight-count serving
• Side salad — use your own dressing or request oil and vinegar
• Fruit cup — usually contains strawberries, blueberries, and apple slices; eat the berries, skip the apple
• Waffle fries — potatoes cooked in canola oil; generally safe if no seasoning beyond salt

Avoid:

• Original Chicken Sandwich (fried, breaded with wheat flour, marinated in pickle juice which may contain onion)
• All dipping sauces (most contain garlic, onion, honey, or HFCS)
• Coleslaw (contains onion)
• Chicken noodle soup (wheat noodles, onion, garlic in broth)

How Do You Order at Taco Bell?

Safer options:

• Crunchy taco (corn shell) — corn tortillas are low FODMAP; order with just beef, lettuce, and cheese
• Power menu bowl without beans — rice, protein, lettuce, cheese, tomatoes; skip the beans, sour cream, and avocado ranch
• Plain seasoned rice — generally safe, though the seasoning may contain trace onion

Avoid:

• Flour tortillas (wheat-based, used in burritos, quesadillas, and soft tacos)
• Beans (high in GOS)
• Nacho cheese sauce (contains onion and garlic)
• Creamy jalapeño sauce (garlic, onion)
• Cinnamon twists (wheat flour)

How Do You Order at Other Chains?

Five Guys:

• Bunless burger with lettuce, tomato, pickles, and mustard. Their fries are cooked in peanut oil with just potatoes and salt — one of the safest fast food fries available.

In-N-Out:

• Order “Protein Style” for a lettuce-wrapped burger. Request no spread (contains onion). Add mustard and ketchup. Fries are just potatoes, oil, and salt.

Wendy’s:

• Bunless burger with lettuce, tomato, and mustard. Baked potato (plain or with butter and chives). Side salad with oil and vinegar.

Panera Bread:

• Build-your-own salad with grilled chicken, safe vegetables, and a simple dressing. Many of their soups and sandwiches contain wheat bread and onion/garlic-heavy broths.

What Items Should You Always Avoid at Any Chain?

Regardless of which chain you visit, these items are almost universally high FODMAP:

• Breaded and fried chicken (wheat coating, often garlic/onion seasoning)
• Cream-based sauces and dressings (lactose, garlic, onion)
• Onion rings (onion and wheat batter)
• Coleslaw (usually contains onion)
• Bean-based sides
• Milkshakes and soft-serve ice cream (lactose)
• Wheat-based wraps, buns, and bread
• BBQ sauce, honey mustard, and special sauces

When you are at a new fast food restaurant and unsure about an item, snap a photo of the menu or ingredient list with FODMAPSnap for a quick FODMAP check before you order.

For home-cooked meal ideas that give you full control over ingredients, explore the dinner guide, lunch ideas, and the FODMAP Reference Database for comprehensive food information.

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This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Menu items and ingredients at fast food restaurants change frequently. Always verify current ingredients with the restaurant. Consult a registered dietitian or gastroenterologist before making significant dietary changes. FODMAP thresholds are based on Monash University research and individual tolerances may vary.