I was a child of the 80’s and growing up, we would eat fast food from time to time. My Mother cooked healthy meals for us most nights and the times we went for fast food was when she or my Father were super busy. I never remember us making a decision days ahead to go eat fast food. I think my Brother and I were very lucky because of my Mother and my Father as well, both enjoyed cooking. Salads were always on the table, and we didn’t eat a lot of red meat. And I think the McDonald’s we used to go to in Northport, NY has been there for at least 40+ years. We had many great memories there, and I can still smell that intoxicating flavor of the french fries and chicken sandwiches I loved.

Fast food is intoxicating for a reason as food scientists know exactly what to do to the food to make you want to go back for more and more.

Reading: Best fast food for ibs

It’s been years since I have consumed fast food. I do not condone eating fast food as I know the health risks involved, and I won’t go off on my rant. Instead, for today’s post, by popular demand, I am sharing low-FODMAP fast food options for all people who DO eat fast food and who do need options.

The best options to spoil yourself with low-FODMAP fast food

Ok, one little rant here…(I can’t help myself) – if you consume fast food, consider cutting down on how many times you go AND make healthier choices. While on the low-FODMAP diet, a fried chicken breast sandwich is off limits, but a grilled chicken breast (not marinated in high-FODMAPs) wrapped in lettuce is low-FODMAP!

Choose more fresh low-FODMAP produce and whole foods and cook at home when possible. When you are out traveling, on the go with the kids, family or friends, or running errands, take food with you when possible or plan ahead. If you are off to a destination, research your options for eating before you go. Call up the general manager at the restaurant or hotel and ask if the chef can make some alternative, low-FODMAP meals.

Use your Yelp.com app and search “gluten-free,” “lactose-free” or “allergen-free”. Chances are, you may find restaurants that have friendlier alternatives or menu items that can be easily adjusted. I also find the owners and servers of these types of establishments tend to be a little more understanding of special dietary needs.

If you rarely eat fast food then good for you! Fast food can be tempting and it is oh-so convenient, but it’s good to know you’ve have found a way around it.

As they say “everything in moderation” but even that is hard for me to accept when it comes to fast food. Just watch some of the many food documentaries that can teach you all about what’s in your food and how to make healthier choices and new habits. Check out some of my favorite food documentaries: Food Matters, Super Size Me, Fat, Sick, and Nearly Dead, Forks Over Knives, Vegucated, Food, Inc. and more.

Fast food rant over!

Cheeseburger, cheeseburger, cheeseburger! Low-FODMAP Fast Food Options

So after a couple days of research, I have a more low-FODMAP fast food options for you. Within this post, you can find which fast food menu items are made with low-FODMAP ingredients and a list of ingredients next to the items, plus foods to avoid at these restaurants. All ingredients have been pulled from each fast food proprietors’ website. The links to their ingredients are listed at the end of this post.

Enjoy a delicious gluten-free pizza from Pizza Hut® made with FODMAP-friendly Udi’s® Certified Gluten-Free crust. Hold the sauce and select Pizza Hut FODMAP-friendly toppings such as:

Cheese
Green peppers, Roma tomatoes, roasted spinach (made with other ingredients such as soy – click here nutrition), black olives, Peruvian cherry peppers (should be OK), banana peppers, jalapeno peppers, green chile peppers, green olives, pineapple
Pepperoni, salami, ham, bacon, grilled chicken, beef, pork. Some of their meat is made with “spices” -I am not sure if that means garlic – I am waiting to hear back from Pizza Hut.

Avoid –High-FODMAP items on Pizza Hut’s menu include marinara sauce, Barbeque Drizzle, meatballs, sausage, all pastas, all desserts, all sodas, stuffed garlic knots, bread sticks, cheese sticks, fries, quepapas, dip.

You can buy Udi’s pizza crust here on Amazon, however, they only sell 5-pack options now.

Enjoy

Carnitas- Pork, Bay Leaf, Salt, Black Pepper, Thyme, Juniper Berries
Tortilla, crispy corn – White Maize Flour, Water, Yellow Maize Flour, Acid (Citric Acid), Preservatives (E282, E202), Sunflower Oil
Tortilla, crispy corn – White Maize Flour, Water, Yellow Maize Flour, Acid (Citric Acid), Preservatives (E282, E202), Sunflower Oil
Brown or White rice – Long Grain Brown Rice, Bay Leaf, Sunflower Oil, Coriander, Citrus Juice, Kosher Salt
Cheese
Lettuce

Avoid – High-FODMAP items on Chipotle’s menu include steak (contains garlic), chicken (contains garlic), barbacoa (contains garlic),flour tortillas, guacamole, all beans, all salsa, fajita vegetables, chipotle honey vinaigrette (honey, garlic and red wine vinegar is still questionable), sour cream (high amounts of lactose).

Enjoy

Protein style –Your favorite burger wrapped in hand-leafed lettuce instead of a bun.
Double meat – 100% American beef patties, hand-leafed lettuce, tomato, hold the onions, hold the bun and ask for this burger in a lettuce wrap.
3×3 or 4×4 – Three or four 100% American beef patties, hand-leafed lettuce, tomato, spread, three slices of American cheese, hold the onions, hold the bun and ask for this burger in a lettuce wrap.
Add-ons –
- IN-N-OUT fries are gluten-free. Just be mindful that fries are high in saturated fat which could adversely affect gut motility. If you find that fatty foods upset your gut, consider sticking to half a serving or less.
- Cheese
- Ketchup – 1 sachet
- Mustard – enjoy as you like!

Avoid – High-FODMAP items on IN-N-OUT Burger’s menu include buns, sodas, shakes, grilled onions. Animal sauce may be OK, it just depends on the type of pickles they use in the sauce.

Enjoy

**Avoid sandwiches and make a salad using the low-FODMAP ingredients below or ask for your sandwiches wrapped in lettuce
Turkey Bologna, turkey ham, turkey salami, black forest ham, turkey breast
Egg omelet patty – (Regular): Whole eggs, egg whites, nonfat dry milk, water. Contains 2% or less of the following: soybean oil, liquid butter alternative (liquid and hydrogenated soybean oil, salt, soy lecithin, natural flavor, tocopherols (vitamin E), corn starch, salt, xanthan gum, citric acid, white pepper, beta-carotene (color).
Bacon slices –Pork, water, salt, sugar, natural smoke flavor, sodium phosphates, sodium erythorbate, sodium nitrite, smoke.
Carvey turkey –Turkey breast, turkey broth, contains 2% of less dextrose, salt, sodium phosphate. Browned in vegetable oil (soybean and peanut oil).
Lettuce, olives, tomatoes, cucumbers
Mustard, mayonnaise, oil
Cheese – a couple of Subway’s cheeses appear to be more processed than others so I would suggest sticking to: cheddar, pepper jack, provolone, and Swiss.
Jalapeno pepper slices, banana peppers, pickles all seem to be fine, I just do not know what is in the “natural flavors.”
Chicken strips -may be high – see items in bold: Boneless skinless chicken breast with rib meat, water, contains 2% or less soy protein concentrate, modified potato starch, sodium phosphate, potassium chloride, salt, maltodextrin, yeast extract, flavors, natural flavors (may contain garlic or onion or other high-FODMAPs), dextrose, caramelized sugar, paprika, vinegar solids, paprika extract, chicken broth (may contain garlic or onion, however this ingredient is listed near the end of the list which means it is present in smaller quantities than the items listed first).

Avoid – High-FODMAP items on Subway’s menu include all buns and wraps, chicken strips (Teriyaki glazed), corned beef (contains garlic), genoa salami, mortadella, meatballs and marinara sauce, roast beef, rotisserie-style chicken, seafood sensation, steak, vegimax patty, buffalo sauce, Caesar savory, chipotle southwest, fat free honey mustard, fat-free sweet onion, guacamole, ranch, red wine vinaigrette, sauerkraut, SUBWAY® vinaigrette, thousand island dressing, pizza, all cookies and desserts, all soups.

Enjoy

100% Beef Patty: 100% Pure USDA Inspected Beef; No Fillers, No Extenders. Prepared with Grill Seasoning (Salt, Black Pepper).
Pickles -Cucumbers, Water, Distilled Vinegar, Salt, Calcium Chloride, Alum, Potassium Sorbate (Preservative), Natural Flavors, Polysorbate 80, Extractives of Turmeric (Color).
Side salad – Romaine Lettuce, Baby Spinach, Carrots, Baby Kale, Lollo Rossa Lettuce, Red Leaf Lettuce, Red Oak Lettuce, Red Tango Lettuce, Red Romaine Lettuce, Red Butter Lettuce (ingredients may vary from location to location). Avoid all dressings as they contain high-FODMAPs such as onion, garlic juice, garlic powder, onion powder, Sour Cream Powder (Cultured Sour Cream, Skim Milk Solids, Whey). Avoid all other salads.
Add-ons –
- Mustard – enjoy as you like!
- Cheese – you may be able to enjoy McDonald’s cheese though I am still wary of the lactose content

Avoid – High-FODMAP items on McDonald’s menu include: sodas and many other drinks as they are made with high fructose corn syrup (a FODMAP), wheat buns, ketchup (contains High Fructose Corn Syrup -stick to 1 sachet), onions, french fries (contain high amounts of wheat), McChicken® (patty contains bleached wheat flour, wheat gluten, garlic powder), Sweet BBQ Bacon with Buttermilk Crispy Chicken (filet contains high-FODMAPs such as Wheat Flour, Bread Crumbs {Wheat Flour} Buttermilk {Cultured Nonfat Milk}, Garlic Powder; the BBQ sauce contains high-FODMAPs such as onions, onion powder, garlic powder, the crispy onions are high-FODMAP from the onions themselves and the coating using wheat flour and processed white cheese is questionable on lactose content). Most other foods, burgers, desserts, and sandwiches are to be avoided such as Chicken McNuggets®, Filet-O-Fish®, Fruit N’ Yogurt Parfait, apple slices, and more.

How much did you like these low-FODMAP fast food options we found? Just remember to take these with moderation and please share your comments below! I cannot wait to read your opinions.

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