Low FODMAP Buffalo Wild Wings: Wing Night With IBS? Here's How

Low FODMAP Buffalo Wild Wings: Wing Night With IBS? Here's How

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

Buffalo Wild Wings is built around sauced and seasoned wings — which makes it challenging for FODMAP-sensitive eaters. Almost every sauce on their wall contains garlic, onion, or both. But plain wings exist, and with the right strategy, you can participate in wing night without paying for it later.

Key Takeaways

• Traditional (bone-in) wings are just chicken — the protein is FODMAP-free
• The sauces are the problem — most contain garlic, onion, honey, or all three
• Your best bet: naked wings (no sauce, no breading) or plain salt and vinegar seasoning
• Boneless wings are breaded — adds wheat and often garlic-seasoned flour
• Safe sides: celery sticks, carrot sticks, tortilla chips
• Digestive enzymes before wings help with trace garlic in seasonings

Safe Options

Wings

• ✅ Traditional wings — naked (no sauce) — Plain roasted chicken wings. Ask for salt only. FODMAP-free.
• ⚠️ Traditional wings — salt and vinegar dry rub — If available, this is usually just salt and vinegar powder. Check that it doesn't include garlic or onion powder.
• ⚠️ Traditional wings — plain hot sauce (Buffalo) — Classic Buffalo sauce is cayenne pepper + vinegar + butter. No garlic. This is potentially safe — but BWW's version may have added garlic. Ask your server about ingredients.

Sides

• ✅ Celery and carrot sticks — Always safe. Skip the ranch and blue cheese dips.
• ✅ Tortilla chips — Corn-based, safe. Skip the queso and salsa (may contain onion/garlic).
• ✅ Side salad — Oil and vinegar only.

Sauces to Avoid

• ❌ Garlic Parmesan — the name says it all
• ❌ Asian Zing — soy, garlic, ginger, sugar
• ❌ Honey BBQ — honey (fructose) + garlic + onion
• ❌ Teriyaki — garlic, HFCS, soy
• ❌ Mango Habanero — likely contains garlic and high sugar
• ❌ Parmesan Garlic — garlic-heavy
• ❌ All ranch and blue cheese dips — garlic, onion, dairy

Your Best Order

"Traditional wings, naked, salt only. Side of celery and carrots."

It's simple but satisfying. You're eating properly cooked chicken wings with crunchy vegetables. Take FODMAP digestive enzymes for insurance.

For more dining out guides, see our Chipotle guide and Five Guys guide.

Menu items and sauce formulations at Buffalo Wild Wings change frequently. Always verify ingredients with staff. This is not medical advice.