Low FODMAP Fast Food Guide: What to Eat & Avoid (2026)

Let’s be real: nobody plans to eat fast food when they are trying to heal their gut. But life happens. You get stuck at an airport, your friends want to grab a bite, or you are just too exhausted to cook.

The good news? You don’t have to starve. While fast food is a minefield of garlic powder and high-fructose corn syrup, there are “safe” orders at almost every major chain if you know how to hack the menu.

Here is your 2026 survival guide to hitting the drive-thru without hurting your stomach.

Quick Jump: McDonald's • Wendy's • Burger King • Chick-fil-A • Chipotle • In-N-Out • Subway • KFC • Domino's • Breakfast

The 3 Golden Rules of Fast Food

Before we look at specific restaurants, memorize these three rules.

  1. Know Your Stance on Wheat (The Bun Dilemma): Fast food buns are wheat-based. If you are in the strict Elimination Phase, you need to avoid them. However, many people discover during reintroduction that they can actually tolerate white bread! If you have tested wheat and know you are safe, go ahead and enjoy the bun. If you are unsure, play it safe and go “lettuce wrapped.”
  2. Sauce is Scary: Ketchup is usually okay in small amounts (1 sachet), and Mayo is almost always safe. But BBQ sauce, “Special Sauce,” and Ranch are usually packed with onion and garlic. Always ask for sauce on the side.
  3. Bring Your Own Insurance: If you have a car or purse, keep a small bottle of garlic-infused oil or your own safe salad dressing. It transforms a dry, sad salad into a decent meal.

1. McDonald’s

The safest bet for a protein hit.

McDonald’s is surprisingly accommodating if you strip the meal down to the basics.

  • The Safe Order: A Quarter Pounder (or any beef burger) no onions.
    • The Bun: Skip it if you are strictly eliminating wheat. If you know you tolerate bread, the standard white buns are fine.
    • The Meat: The beef patties are usually 100% beef with just salt and pepper (no garlic fillers).
    • The Pickles: usually fine (check if they have garlic, but usually they are just dill and vinegar).
    • The Cheese: Processed cheese is low in lactose and generally safe.
  • The Fries Warning (Crucial):
    • In the US: Proceed with caution. McDonald’s US fries contain “Natural Beef Flavor” which contains wheat and milk derivatives.
    • In the UK/NZ/Australia/Canada: You are in luck! The fries are typically just potatoes, oil, and salt. They are safe.
  • Chicken McNuggets (The “Hidden” Detail):
    • Regular McNuggets: If you tolerate wheat, these are likely SAFE. Unlike other chains, the standard McNugget coating relies on “Natural Flavors” and celery/pepper spices rather than heavy garlic powder.
    • Spicy McNuggets: AVOID. These explicitly list “Onion Powder” and “Garlic Powder” on the ingredient label.

2. Wendy’s

The Holy Grail of carb loading.

Wendy’s offers the single best item for FODMAP sufferers: the plain baked potato.

  • The Safe Order: Plain Baked Potato.
    • Toppings: Butter, Cheddar Cheese, or Sour Cream (only if you tolerate small amounts of lactose/dairy). Avoid the Chili (beans/onions) and the Cheese Sauce (often has onion powder).
  • The Burger: “Dave’s Single” (No Bun, No Onion, No Ketchup).
    • The beef patty is 100% beef and safe.
    • Wendy’s actually offers a “Lettuce Wrap” option on the menu if you ask.

3. Burger King / Hungry Jack’s

Similar to McDonald’s, but check the fries.

  • The Safe Order: The Whopper no onions, no ketchup.
    • The Bun: Remove if sensitive to wheat; keep if you tolerate it.
    • Sauce: Mayo is safe.
    • Patty: The beef patty is usually safe.
  • Sides: Garden Side Salad (use your own dressing or just oil).
  • Fries: Burger King fries often have a coating to make them crispy that may contain wheat. Ask specifically if they are “gluten-free” at your location—if they aren’t, they likely contain FODMAPs.

4. Chick-fil-A

The “Risky” Favorite.

Many older guides claim Chick-fil-A is safe, but you must be careful with the ingredients.

  • The Safe Order: Waffle Fries.
    • Unlike McDonald’s (US), Chick-fil-A Waffle Fries are cooked in Canola oil and are generally safe.
    • Fruit Cup: A great safe side (check for high-FODMAP fruits like apples, but usually it’s melon/berries).
  • The Chicken Warning:
    • Fried Chicken: Full of wheat and garlic. Avoid.
    • Grilled Nuggets: CAUTION. The current ingredient list includes “Dehydrated Onion” and “Dehydrated Garlic.” While the amounts are small, they are there. If you are in the strict elimination phase, avoid them.

5. Chipotle / Mexican Grill Chains

The most customizable option.

Chipotle is great because you can watch them make it. The goal here is a “Burrito Bowl.”

  • The Safe Order: Burrito Bowl.
    • Base: Brown or White Rice (Cilantro-lime rice is usually safe).
    • Protein: Carnitas (Pork) is often the safest bet. Note: Recipes change, but Carnitas is historically the least likely to have heavy onion/garlic marinades compared to the chicken or steak.
    • Toppings: Lettuce, Cheese, and Sour Cream (if you tolerate small amounts of lactose, otherwise skip).
    • Tortillas: If you tolerate wheat, the flour tortilla is an option, but be warned: these are large and contain a high load of wheat compared to a small burger bun.
  • The Danger Zone:
    • Beans: Do not do it. Even if you tolerate canned lentils at home, fast food beans are not rinsed and will cause bloating.
    • Salsa: Almost all fresh salsas contain diced onions. Skip them.
    • Guacamole: Usually contains onion and garlic.

6. In-N-Out Burger

The West Coast Savior.

If you are on the US West Coast, this is one of the easiest places to eat.

  • The Safe Order: “Protein Style” Burger (Lettuce Wrapped).
    • The Modification: You MUST order it “No Spread, Ketchup/Mustard Instead.”
    • Why? The famous In-N-Out “Spread” contains minced onions.
    • Onions: Order “No Onions” (they normally come with a slice of fresh onion).
  • Fries: Their fries are just potatoes and sunflower oil. Safe!

7. Subway

The reliable salad station.

Subway is easy because you can convert any sub into a “Salad Bowl.”

  • The Safe Order: A Turkey Breast or Roast Beef Salad (or Sub).
    • Bread: If you can eat wheat, the White bread is usually safer than the Honey Oat (which has more fiber/fructans). If you are strictly gluten-free/wheat-free, stick to the salad bowl.
    • Veggies: Spinach, lettuce, cucumbers, tomatoes, green peppers, olives, and carrots.
    • Dressing: Olive Oil and Red Wine Vinegar. (Do not touch the pre-mixed vinaigrettes; they have garlic).
  • Avoid:
    • Tuna: Subway tuna is pre-mixed with mayo that often contains “spices” or onion powder.
    • Rotisserie Chicken: Often marinated in garlic broth.

8. KFC

The “Proceed with Caution” Zone.

KFC is very difficult because the breading on the chicken contains both wheat AND garlic/onion powder.

  • What you CAN eat:
    • Corn on the Cob: Usually safe if ordered plain (check they don’t add a garlic butter).
    • Green Beans: Often safe if just steamed (ask if they add seasoning salt).
    • Side Salad: Safe if you use your own dressing.
  • What to AVOID:
    • Coleslaw: This is a trap. KFC coleslaw almost always contains chopped onions in the mix.
    • Fried Chicken: Even if you tolerate wheat, be very careful. While the “Secret Recipe” is secret, it famously contains garlic and onion powder.
    • Grilled Chicken: Even the grilled option is usually marinated in garlic powder.

9. Domino’s / Pizza Chains

The hardest challenge.

Pizza is tough because the sauce almost always has garlic.

  • The “White Pizza” Hack:
    • Crust: Order Gluten-Free if you are avoiding wheat.
    • Sauce: Ask for NO tomato sauce. Instead, ask for an olive oil base or just cheese.
    • Toppings: Ham, Pineapple, Green Peppers, Olives, Spinach.
    • Cheese: Mozzarella is low lactose, so it is generally FODMAP friendly.

Quick Breakfast Cheat Sheet

Stuck at the airport in the morning?

  • Eggs: Scrambled eggs or the “round egg” from an Egg McMuffin are usually safe (check they are real eggs, not liquid mix).
  • Oatmeal: Safe if made with water, not milk. Top with brown sugar or maple syrup (safe). Avoid honey.
  • Bacon: Usually safe, but can be fatty (a non-FODMAP gut irritant).

Disclaimer: Ingredients change rapidly in the fast food industry. If you are in the strict elimination phase of your diet, cross-contamination in fryers and grills is always a risk. When in doubt, stick to plain salads with oil and vinegar.