Low FODMAP Ruby Tuesday

Ruby Tuesday is a casual dining restaurant chain that has been providing fresh, quality food in a comfortable atmosphere for over 45 years. Because of the fresh, quality ingredients this dining chain uses, there are many options for those who follow a low FODMAP eating regimen. Let’s look at how you can eat safely on your low FODMAP diet at Ruby Tuesday.

Disclaimer: All information was derived from the Ruby Tuesday Allergen/Sensitivity Interactive Platform on their website and not all ingredients were available for review. Therefore, the following are suggestions based upon the information available. It will be up to the consumer to ask if any foods are marinated or prepared using commonly used high FODMAP ingredients such as garlic and onion powder, for example.

Entrees

The following entrees at Ruby Tuesday are safe to consume on the low FODMAP diet with a few modifications. Although the GSP (Garlic/Salt/Pepper) seasoning is not low FODMAP, salt and pepper would be ok.

• Chicken Fresco or Double Decker Chicken Fresco: (no GSP seasoning; ask to make sure balsamic dressing does not contain garlic or onion powder before consuming); other ingredients like chopped parsley and sliced tomatoes are ok to eat on a low FODMAP regimen.
• Cajun or Ribeye 12 oz: ask for no GSP seasoning and no scampi butter.
• Classic Burger or Cheeseburger: No bun, GSP seasoning, or red onion rings.
• Grilled salmon: no GSP seasoning
• Avocado turkey burger: No bun, avocado, GSP seasoning, or red onion. Low FODMAP safe ingredients in this dish include bacon slices (as long as they are not seasoned with GSP), pickle slices, sliced tomato, shredded iceberg lettuce, turkey patty, and swiss cheese.
• Kids gluten-free tomato basil pasta: ask waitstaff to make sure this dish doesn’t include garlic or onion in any way.
• Kids grilled chicken: ask waitstaff to make sure the chicken has not been seasoned or marinated in high FODMAP ingredients like garlic or onion.

Sides

The following side dishes at Ruby Tuesday are safe to consume on the low FODMAP diet. Any modifications that need to be made before consumption are listed as well.

• Side garden salad: no croutons; choose extra virgin olive oil and balsamic vinegar (1 tablespoon each) for your salad dressing since there is no definitive information on whether the other dressing choices contain high FODMAP ingredients like garlic powder, onion powder, or high fructose corn syrup.
• Fresh baked potato: Stick to no more than 2 tablespoons sour cream and limit butter intake; although butter contains no carbohydrates and thus no FODMAPs, some people with irritable bowel syndrome (IBS) may not tolerate too much fat intake well.
• Sweet potato: One-half cup of sweet potato is considered low FODMAP. Cinnamon sugar is low FODMAP safe. However, be sure to limit butter intake; although butter contains no carbohydrates and thus no FODMAPs, some people with irritable bowel syndrome (IBS) may not tolerate too much fat intake well.
• Coleslaw: Three-fourths cup each of common cabbage and red cabbage is safe on a low FODMAP diet according to Monash University. Also, two tablespoons mayonnaise is FODMAP safe as well. It will just be necessary to ask the staff if any seasonings have been added to the coleslaw recipe since garlic and onion powder are high FODMAP.
• Grapes: no FODMAPs detected in this food

Garden bar

Besides side dishes, the Garden bar is an option that will allow those on a low FODMAP diet to pick and choose so they can ensure their meal is safe to eat. Here are the low FODMAP Garden bar ingredients you can choose at Ruby Tuesday with Monash University-friendly serving sizes in parentheses if the food contains enough FODMAPs that it needs to be limited in the diet.

• artichoke hearts (1/2 cup)
• banana peppers
• pickled beets (2/3 cup)
• black olives, pitted (15 small or ~ 1/2 cup)
• broccoli (3/4 cup)
• cucumber (1/2 cup)
• diced eggs (2 eggs worth)
• diced ham (make sure it isn't seasoned or marinated in high FODMAP ingredients like garlic, onion, or honey)
• grape tomatoes (the equivalent of one small common tomato or 5 cherry tomatoes)
• grapes, seedless (1 cup)
• peas (1/4 cup)
• jalapeno peppers
• pepper strips
• pepperoncini (make sure it hasn't been seasoned with garlic or onion)
• chopped romaine
• field greens
• baby spinach (1.5 cups)
• chopped iceberg lettuce
• balsamic vinegar (1 tablespoon)
• extra virgin olive oil (1 tablespoon)
• baby carrots
• dried cranberries (1 tablespoon)
• sunflower seeds (2 teaspoons hulled)
• chopped bacon (make sure it isn't seasoned with garlic, honey, onion, or molasses)

The following beverages and condiments would be safe to consume at Ruby Tuesday with your meal.

• Cocktail sauce: ask waitstaff to make sure no garlic or onion has been added to this sauce
• Mustard
• Mayonnaise
• Ketchup: Safe serving size for ketchup, sweetened with sucrose or high fructose corn syrup is 1 sachet (13g).

Other dressings and sauces at Ruby Tuesday such as tomato basil sauce, sweet tea glaze, and Italian Herb Vinaigrette, to name a few, have not been verified as to whether they contain garlic, onion, honey, or high fructose corn syrup. Therefore, either ask waitstaff about the ingredients in such items or avoid to be safe.

As far as beverages, limit sweetened beverages and stick to water, diet colas, black coffee, iced tea (limit to 6 ounces), or water with lemon. Remember though that carbonated beverages may cause gas and bloating for those with IBS, so limit your intake of such beverages.

Take home message

Eating out can be a challenging feat for those on the low FODMAP diet, however its not impossible. Fortunately, restaurants like Ruby Tuesday are providing nutrition and allergen information on their websites to make it easier for those with food sensitivities to dine out. With just a little careful planning before going out to eat, and by asking a few questions to the waitstaff, you can enjoy a delicious, fresh meal at Ruby Tuesday any day of the week. For more information on the low FODMAP diet as well as low FODMAP products you can purchase, visit the Casa de Sante website today.