Low FODMAP Applebees: How to Order IBS-Safe Meals at Applebees
Low FODMAP Applebee's: How to Order IBS-Safe Meals at Applebee's
By Dr. Onikepe Adegbola, MD PhD — Johns Hopkins-trained physician-scientist and founder of Casa de Sante
Key Takeaways
- Applebee's is a challenging restaurant for IBS patients due to heavy sauces, but grilled proteins with plain sides work well
- Best bets: 6 oz Top Sirloin (plain), grilled chicken breast (no sauce), or blackened cajun salmon (no glaze)
- Safe sides: steamed broccoli, side salad, baked potato (plain)
- Avoid all appetizers (loaded with fried breading, cheese sauce, garlic butter), riblets (BBQ sauce), and pasta dishes
- Use the online menu to plan your order in advance — customizing is easier in the app than at the table
The Best Low FODMAP Options at Applebee's
Proteins
- ✅ 6 oz Top Sirloin: Order plain — no garlic butter, no seasoning blend (ask for salt and pepper only). Grilled beef is zero FODMAPs. This is the safest entrée.
- ✅ Grilled Chicken Breast: Request plain with no sauce or marinade. Most Applebee's chicken marinades contain garlic and onion. Plain grilled with salt is the safe approach.
- ⚠️ Blackened Cajun Salmon: The blackening seasoning may contain garlic/onion powder. Request plain grilled salmon with just lemon instead. Salmon is an excellent anti-inflammatory protein for IBS.
- ⚠️ Shrimp: Plain grilled shrimp = low FODMAP. Applebee's grilled shrimp typically comes with a sauce — request without.
Sides
- ✅ Steamed Broccoli: Request without butter or seasoning. At a standard restaurant portion (~3/4 cup), broccoli is low FODMAP.
- ✅ Baked Potato: Plain with butter or a small amount of sour cream if tolerated. Skip loaded toppings.
- ✅ Side Caesar Salad: Request dressing on the side and use sparingly (Caesar dressing contains garlic). Use olive oil and lemon instead if available.
- ⚠️ French Fries: Potatoes and oil = low FODMAP. High fat content is the main concern for IBS-D.
- ❌ Loaded Mashed Potatoes: Cream, butter, garlic, and cheese. Multiple FODMAP triggers.
- ❌ Onion Rings: Onion = high FODMAP. Plus wheat breading.
What to Avoid
- ❌ All appetizers: Spinach artichoke dip (garlic, onion, cream), mozzarella sticks (wheat breading, marinara with garlic), boneless wings (sauces loaded with garlic)
- ❌ Pasta dishes: Wheat pasta = fructans, all sauces contain garlic and onion
- ❌ Burgers (standard): Seasoned patties with garlic/onion in the blend, sauces with FODMAP ingredients. If you want a burger, order a plain patty with lettuce, tomato, pickles, and mustard only.
- ❌ Riblets: BBQ sauce contains garlic, onion, and often HFCS
The Safest Applebee's Order
6 oz Top Sirloin (plain, salt and pepper only) + steamed broccoli (no butter) + side salad (oil and vinegar) + water
🛒 Your Restaurant Safety Net
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Frequently Asked Questions
Can I eat the bread that comes to the table?
Applebee's does not typically serve complimentary bread. If bread is available, one roll may be tolerable (moderate fructans), but skipping it keeps your FODMAP budget available for your main meal.
Are Applebee's appetizers ever safe?
The safest appetizer option is the classic wings (not boneless — boneless are breaded) ordered plain or with a simple buffalo sauce (most buffalo sauces are just hot sauce + butter, minimal FODMAPs). But check with your server about any garlic in the wing preparation.
Medical Disclaimer: This article is for educational purposes only. Menu items change. Verify current ingredients with the restaurant. Dr. Adegbola is the founder of Casa de Sante.
