Low FODMAP Applebee's: A Doctor's Menu Guide for Sensitive Stomachs

Low FODMAP Applebee's: A Doctor's Menu Guide for Sensitive Stomachs

By Dr. Onikepe Adegbola, MD PhD — Johns Hopkins-trained physician-scientist

Applebee's presents a similar challenge to Chili's — it's a casual dining chain built on bold, heavily-seasoned American comfort food. That means garlic, onion, butter sauces, and breadcrumb coatings on nearly everything. But with careful ordering, you can find safe options.

Key Takeaways

• Request all grilled meats plain — no sauce, no garlic butter, no seasoning blend
• Safe sides: steamed broccoli (no butter), baked potato (plain), house salad with oil and vinegar
• Skip all appetizers except plain chips/salsa — loaded potato skins, wings, spinach dip all contain high-FODMAP ingredients
• The "Top Sirloin" or "Grilled Chicken Breast" off the grill section are your best entrée options
• Carry FODMAP digestive enzymes for restaurant dining insurance

Safe Ordering Strategy

Entrées (With Modifications)

• Top Sirloin — plain grilled, no sauce — The steak itself is just beef. Ask for it with salt and pepper only, no garlic butter or steak sauce.
• Grilled chicken breast — no sauce — Request it plain. The standard preparation includes a glaze that likely contains garlic.
• Blackened Cajun Salmon — ask plain — Some Cajun seasonings contain garlic/onion powder. Request it simply grilled with lemon.
• Shrimp — grilled, no sauce — Plain grilled shrimp with lemon. Skip any garlic butter or scampi preparation.

Safe Sides

• Steamed broccoli — Request no butter (restaurant butter = garlic butter). Low FODMAP up to 3/4 cup.
• Baked potato — Plain with butter on the side. Skip sour cream and chives during elimination.
• House salad — Lettuce, tomato, cucumber. Oil and vinegar only. Skip croutons (garlic seasoned).
• Rice (if available) — Plain white rice. Ask if it's cooked with garlic or broth.

Items to Avoid

• All appetizers — Loaded potato skins, spinach artichoke dip, mozzarella sticks, wings with sauce — all contain significant garlic, onion, dairy, or breadcrumb coatings.
• Pasta dishes — Sauces are garlic-heavy, and the pasta portions exceed safe wheat limits.
• Burgers — Applebee's burgers may contain seasoning with garlic/onion in the patty itself, unlike Five Guys' plain beef. Safer to go with grilled steak or chicken.
• Riblets and ribs — BBQ sauce and glazes are loaded with garlic, onion, and HFCS.
• All salad dressings — Except oil and vinegar. The ranch, bleu cheese, Caesar, and Oriental dressing all contain garlic/onion.

Your Best Order

Top Sirloin (8 oz, plain grilled, salt & pepper only) + steamed broccoli (no butter) + baked potato (butter on side).

That's a legitimate steak dinner — just without the garlic butter and loaded toppings. Pair with FODMAP digestive enzymes taken before the meal for extra protection against hidden ingredients in the kitchen.

FAQ

Is Applebee's safe for IBS?

With heavy modification, yes. You're limited to plain grilled proteins and simple sides. It requires more effort than customizable restaurants like Chipotle or Five Guys.

Are Applebee's boneless wings low FODMAP?

No. They're breaded (wheat coating with possible garlic/onion seasoning) and sauced (all sauce options contain garlic, onion, or HFCS). Skip them. For low FODMAP snack ideas, see our complete low FODMAP snacks guide.

This article is for informational purposes only and does not replace medical advice. Menu items and ingredients at Applebee's change frequently. Always verify with restaurant staff. Consult a gastroenterologist for individualized dietary guidance.