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Low FODMAP Fast Food: How to Order Safely at Major Chains

By DinePick•4 min read•Jan 26, 2026

Ordering low FODMAP fast food sounds like a contradiction. Onion and garlic are in nearly every sauce, seasoning blend, and marinade on a fast food menu. Wheat buns are the default. High-fructose corn syrup hides in ketchup, dressings, and even burger patties. But with the right modifications, you can eat at most major chains without triggering symptoms.

The key is knowing which FODMAP traps are unavoidable and which you can order around. If you need a refresher on safe foods, our low FODMAP foods list covers every category with serving sizes.

The Four Biggest FODMAP Traps at Fast Food Chains

Before diving into specific restaurants, these are the ingredients that sabotage nearly every order:

  1. Onion and garlic (fructans) — Present in burger seasoning, marinades, sauces, salsas, and dressings. Onion powder and garlic powder are just as problematic as fresh versions.
  2. Wheat buns and tortillas (fructans) — Burger buns, sandwich bread, flour tortillas, and breading on fried items all contain wheat.
  3. High-fructose corn syrup (fructose) — Found in ketchup, BBQ sauce, teriyaki sauce, sweet dressings, and some bread products.
  4. Beans and large servings of sour cream (GOS and lactose) — Common at Mexican-style chains.

Your default strategy at any chain: order plain protein, skip the sauce, ditch the bun or wrap, and add simple toppings like lettuce, tomato (up to 1 small), and mustard (typically FODMAP-safe).

Chain-by-Chain Ordering Guide

Chipotle

Chipotle is one of the easier chains because you build your own bowl.

  • Order: Burrito bowl with white rice, chicken or steak, lettuce, cheese, and a squeeze of lime.
  • Skip: Black beans, pinto beans, sofritas (contains onion and garlic), tomato salsa (contains onion), sour cream in large amounts, and the flour tortilla.
  • Safe toppings: Lettuce, cheese, and a small amount of guacamole (1/8 avocado worth — ask for a light portion).

Chick-fil-A

Chick-fil-A's grilled items are your best bet.

  • Order: Grilled Nuggets (8-count) with no dipping sauce, or a Grilled Chicken Sandwich without the bun and sauce. Side of fruit cup (typically strawberries, blueberries, and mandarin oranges — all safe).
  • Skip: All breaded items (wheat flour coating), Chick-fil-A Sauce (contains garlic), Polynesian Sauce (high-fructose corn syrup), coleslaw (may contain onion).
  • Safe sides: Waffle fries, fruit cup, side salad with oil and vinegar.

In-N-Out

In-N-Out keeps things simple, which works in your favor.

  • Order: Hamburger or cheeseburger "Protein Style" (lettuce wrap instead of bun), with mustard and ketchup only — no spread. Ask for no grilled onions.
  • Skip: The "spread" (Thousand Island-style, contains relish with onion), raw or grilled onions, and the standard bun.
  • Why it works: In-N-Out's beef patties are just beef and salt — no fillers, no onion powder, no garlic seasoning. That makes them one of the cleanest fast food proteins available.

Five Guys

Five Guys lets you customize heavily, but the default toppings are a minefield.

  • Order: Bunless burger (they'll put it in a bowl or lettuce wrap), plain — then add lettuce, tomato (1-2 slices), pickles, and mustard.
  • Skip: Grilled onions, grilled mushrooms, ketchup (contains high-fructose corn syrup at most locations), BBQ sauce, A.1. sauce, mayo (check for garlic — formulations vary).
  • Cajun fries warning: Five Guys' Cajun seasoning likely contains onion and garlic powder. Stick to regular fries if you order them.

Subway

Subway is challenging because of the bread, but workable.

  • Order: Any sub as a chopped salad instead of on bread. Choose turkey, ham, or roast beef (least seasoned proteins). Top with lettuce, cucumber, bell peppers, romaine, oil, and vinegar.
  • Skip: All bread (wheat-based), meatball sub (sauce contains onion and garlic), chicken teriyaki (high FODMAP sauce), all creamy dressings, and onions.

General Modification Strategies

Say "plain" first. When ordering at any chain, start with "plain" and then add back specific toppings. This prevents the default sauce, seasoning, or garnish from being applied.

Bring your own FODMAP-safe sauce. A small container of garlic-infused olive oil or a travel-size bottle of soy sauce (regular soy sauce is low FODMAP) can transform a bland bunless burger into something worth eating.

Ask about seasoning. Most employees can tell you if the chicken is marinated or if the seasoning contains onion and garlic. A simple "Is the grilled chicken marinated in anything?" goes a long way.

Watch your drinks. Water, plain iced tea, and black coffee are safe. Avoid fountain sodas sweetened with high-fructose corn syrup, fruit juices, and milk-based shakes.

For snacking between meals when fast food isn't an option, check out our list of 20 low FODMAP snacks you can keep in your bag.

Let DinePick Do the Work

Next time you're eating out, DinePick can flag high-FODMAP items instantly — join the waitlist to try it first.

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