Fast food is hard to avoid when you're traveling, working late or out with friends. Low FODMAP fast food is possible: most menus can work with a few changes, though fried and very fatty meals can be a problem for IBS whatever their FODMAP content.
FODMAPs in fast food usually sit in the buns and wraps, sauces, seasoning blends and milky drinks. Once you know that, ordering gets quick.
Where FODMAPs Hide in Fast Food
- Buns, wraps and breaded coatings: wheat, which is high in fructans in larger portions
- Sauces: burger sauce, aioli, barbecue sauce and ranch usually contain garlic, onion or honey
- Seasoning: spice rubs, seasoned fries and marinades often use onion and garlic powder
- Raw and fried onion: on burgers, in salads, as onion rings
- Beans: in burritos, chili and veggie burgers
- Dairy: milkshakes, soft-serve and cheese sauces
- Drinks: regular soda with high-fructose corn syrup, fruit juices and smoothies
Choices That Tend to Work
- Plain grilled chicken or a burger patty without the bun, or with a gluten-free bun if offered
- Salads with grilled protein, dressing on the side (or oil and vinegar)
- Rice bowls with plain protein and simple vegetables
- Sushi or sashimi with rice
- Plain baked potatoes
- Plain fries cooked in a separate fryer, in a small portion
- Water, soda water, unsweetened iced tea or black coffee to drink (see coffee and IBS)
Ordering by Type of Restaurant
Burger chains
Ask for a patty or grilled chicken without onion and sauce. Lettuce-wrapped burgers are common now. Add cheddar, tomato and pickles, and use mustard or mayonnaise instead of special sauce. Skip the milkshake.
Mexican-style chains
A burrito bowl is easier than a burrito. Choose rice, grilled chicken or steak, lettuce, cheese and a small amount of guacamole (ask if it has onion or garlic, which most recipes do). Ask whether the salsa or meat marinade contains onion or garlic, and skip the beans. Plain corn chips are usually fine in a modest portion.
Sandwich shops
Bread is the main problem (more in our low FODMAP bread guide). If gluten-free bread isn't available, order a salad with the same fillings. Plain meats, cheese, cucumber, carrot, lettuce and oil and vinegar are good choices.
Asian takeout
Sushi, sashimi and plain rice dishes work well. Stir-fries usually start with garlic, so ask for it without, or choose plain steamed rice with grilled protein. Use soy sauce for flavor. Go easy on tempura batter and wheat noodles.
Pizza
Regular pizza bases are wheat, and most tomato bases contain garlic and onion. Some chains offer gluten-free bases. A small slice with simple toppings like mozzarella, ham and pineapple is a better choice than a large meat-lover's pizza.
Fried chicken
Breading usually contains wheat and seasoning blends with onion and garlic. Grilled options, if available, are easier on the gut.
Fat Matters Too
In a study of people with IBS, fried and fatty foods were among the most commonly reported triggers, alongside dairy.1 A large fried meal may cause symptoms even if every ingredient is low FODMAP, so a smaller portion or a grilled option is often gentler. Fat slows the stomach and can make some people feel full, nauseous or crampy, while others notice it speeds things up at the other end.
How to Ask
Short, specific requests are usually enough:
- "No onion, sauce on the side, please."
- "Can I have it without the bun?"
- "Is the chicken marinated, or just grilled?"
- "Can you leave off the seasoning?"
Most chains post full ingredient and allergen lists online. Checking before you go is faster than reading them at the counter. See our guide to eating out with IBS for more scripts.
Portion Size
Low FODMAP ratings depend on portion size2, so a small side is different from a large one. Ordering the regular size rather than upsizing, skipping the second side and drinking water instead of soda all reduce the total load on your gut.
Keep a Backup
When you travel, pack a few safe snacks so you're not stuck choosing between a high FODMAP meal and nothing. Rice cakes, peanut butter, a firm banana or a small bag of nuts all travel well. See our list of low FODMAP snacks for more.
Not sure about a menu item? Check the ingredients in our FODMAP checker or scan the package with the Stummy app.
