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Eating out can be tough for those following a low FODMAP diet, especially at fast food places like Arby's. However, there are tasty options available that won't upset your stomach. This guide will help you find delicious choices that are safe for sensitive stomachs, making your next visit to Arby's enjoyable and worry-free.

Key Takeaways

Arby's offers gluten-free bread options for sandwiches.
Choose meats like roast beef and turkey that are generally low in FODMAPs.
Opt for safe toppings such as lettuce, tomato, and mustard.
Some sides, like fries, can be low FODMAP, but check for added ingredients.
Always communicate your dietary needs when ordering to ensure a safe meal.

Understanding Arby's Low FODMAP Options

What is Low FODMAP?

The Low FODMAP diet is designed to help people with sensitive stomachs. FODMAPs are certain types of carbohydrates that can cause digestive issues. By reducing these foods, many find relief from symptoms like bloating and gas.

Why Choose Arby's?

Arby's offers a variety of options that can be adjusted to fit a low FODMAP diet. Here are some reasons to consider:

Variety of meats: Arby's is known for its meats, which can be a good source of protein.
Customization: You can modify many menu items to suit your dietary needs.
Convenience: Fast food is often easier to access when you're on the go.

Common Ingredients to Avoid

When navigating a low FODMAP diet, it's important to know what to avoid. Here are some common ingredients that can trigger symptoms:

Garlic
Onion
Wheat products

Remember, everyone's tolerance is different. It's wise to consult a healthcare provider for a nutrition assessment before making significant dietary changes.

Low FODMAP Sandwich Choices at Arby's

When it comes to enjoying a meal at Arby's while following a low FODMAP diet, there are some tasty sandwich options available. You can still enjoy a satisfying meal without triggering your sensitive stomach. Here are some choices to consider:

Gluten-Free Bread Options

Arby's offers gluten-free bread at select locations. Always check ahead to see if it's available.
If gluten-free bread is not an option, consider ordering a sandwich without the bread.

Meat Selections

Classic Roast Beef: A great choice, just skip the bun and add safe toppings.
Turkey: Opt for turkey slices without any sauces that may contain high FODMAP ingredients.
Grilled Chicken: Enjoy grilled chicken without the bun and avoid any sauces that may contain garlic or onion.

Safe Toppings and Condiments

Lettuce and Tomato: Always safe to add for extra flavor and crunch.
Mayonnaise: A good option for creaminess without high FODMAP ingredients.
Mustard: A flavorful condiment that is generally safe in moderation.

Remember, when ordering, it’s important to communicate your dietary needs clearly to the staff. This way, you can enjoy your meal without worry.

Navigating Arby's Sides and Snacks

When you're at Arby's, there are tasty sides and snacks that fit into a low FODMAP diet. Choosing wisely can help you enjoy your meal without discomfort.

Low FODMAP Fries and Chips

Curly Fries: A popular choice, but be cautious with portion sizes.
Regular Fries: Generally safe, but check for any added seasonings.
Potato Chips: Opt for plain varieties without added flavors.

Vegetable-Based Sides

Side Salad: Ask for no onions and choose a low FODMAP dressing.
Steamed Vegetables: If available, these are usually a safe option.
Coleslaw: Check the ingredients to ensure it’s free from high FODMAP items.

Other Snack Options

Mozzarella Sticks: These can be tricky; check for any garlic in the batter.
Jalapeño Bites: Avoid these as they are high in FODMAPs.
Apple Slices: A great low FODMAP snack if available.

Remember, always ask about ingredients and preparation methods to ensure your choices are safe for your diet.

Beverage Choices for a Low FODMAP Diet

Low FODMAP Drink Options

When it comes to drinks at Arby's, you have some tasty choices that won't upset your stomach. Here are some options:

Water: Always a safe choice.
Iced Tea: Unsweetened is best.
Coffee: Just make sure to use lactose-free milk or a dairy alternative.

Avoiding High FODMAP Ingredients

Be careful with these drinks, as they can cause issues:

Sodas: Many contain high fructose corn syrup.
Juices: Especially those with apple or pear.
Milkshakes: They often contain lactose, which is high FODMAP.

Customizing Your Beverage

You can make your drink even better by:

Asking for no added sweeteners.
Choosing lactose-free options for creamers.
Adding lemon to your iced tea for flavor without the FODMAPs.

Remember, staying hydrated is key! Always check the ingredients to ensure they fit your low FODMAP needs.

Tips for Ordering Low FODMAP at Arby's

Communicating Your Dietary Needs

When you order, make sure to tell the staff about your dietary restrictions. This helps them understand your needs better.

Modifying Menu Items

You can customize your meal by:

Asking for no onions or pickles.
Choosing safe condiments like mustard or a small amount of ketchup.
Opting for gluten-free bread if available.

Using Arby's Online Resources

Before you go, check Arby's website for:

Ingredient lists to spot high FODMAP items.
Nutritional information to help you make informed choices.
Any special offers on low FODMAP items.

Remember, being clear about your needs can help you enjoy your meal without worry!

Arby's Low FODMAP Breakfast Options

Safe Breakfast Sandwiches

When visiting Arby's for breakfast, you can enjoy several options that fit within a low FODMAP diet. Here are some choices:

Breakfast sandwiches without the bread: You can have the fillings like eggs and cheese without the bun.
Bacon or sausage: These meats are generally safe, just skip any sauces that may contain high FODMAP ingredients.
Eggs: Scrambled or fried eggs are a good choice.

Low FODMAP Sides

For sides, consider these options:

Hash browns: These are usually safe, but check for any added ingredients.
Fruit cups: Fresh fruit can be a refreshing addition to your meal.
Salads: A simple side salad without high FODMAP dressings can be a good choice.

Beverages to Pair with Breakfast

When it comes to drinks, here are some low FODMAP options:

Coffee: Black coffee or with lactose-free milk is a safe bet.
Tea: Herbal teas without added sweeteners are usually fine.
Juice: Opt for small servings of orange or cranberry juice, but avoid those with added sugars.

Remember, everyone's tolerance to FODMAPs can vary. It's important to listen to your body and adjust your choices accordingly.

Planning Your Low FODMAP Meal at Arby's

When dining at Arby's, it's important to create a meal that suits your low FODMAP needs. Being mindful of your choices can help you enjoy your meal without discomfort. Here are some tips to help you plan:

Creating a Balanced Meal

Choose a protein: Opt for meats like roast beef or turkey, which are generally safe.
Add safe toppings: Include lettuce, tomato, and mustard, while avoiding onions and high FODMAP sauces.
Select a side: Go for low FODMAP sides like fries or a simple salad without dressing.

Portion Control Tips

Start small: Begin with smaller portions to see how your body reacts.
Avoid large meals: Eating smaller, more frequent meals can help manage symptoms.
Listen to your body: Pay attention to how you feel after eating and adjust your portions accordingly.

Monitoring Your Symptoms

Keep a food diary: Write down what you eat and any symptoms you experience.
Identify triggers: Note any foods that cause discomfort to avoid them in the future.
Consult a dietitian: If you're unsure about your choices, a dietitian can provide personalized advice.

Remember, everyone's tolerance is different. It's essential to find what works best for you!

When you're planning a low FODMAP meal at Arby's, it's important to choose wisely. Look for options that won't upset your stomach, like a simple salad or a plain sandwich without high FODMAP ingredients. For more tips and meal ideas, visit our website and discover how to enjoy eating out while sticking to your dietary needs!

Final Thoughts on Arby's Low FODMAP Options

Eating at Arby's can be a great choice for those on a low FODMAP diet. With a few smart selections, you can enjoy tasty meals without worrying too much about your stomach. Remember to customize your orders by skipping high FODMAP ingredients like onions and garlic. Always listen to your body and see how different foods affect you. While it might take some time to find what works best for you, dining out can still be enjoyable. So next time you're at Arby's, you can confidently choose from their low FODMAP options and savor your meal!