Low FODMAP Cracker Barrel: Comfort Food That Won't Wreck Your Gut

Low FODMAP Cracker Barrel: Comfort Food That Won't Wreck Your Gut

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

Cracker Barrel's menu reads like a comfort food encyclopedia — fried chicken, meatloaf, biscuits and gravy, mac and cheese. Most of that is high FODMAP territory. But their breakfast menu and simple grilled protein options give you workable choices if you know what to request.

Key Takeaways

• Breakfast is your safest meal — eggs, bacon/ham, grits, hash brown casserole (without onion), and toast
• For lunch/dinner: grilled chicken or trout, turnip greens, corn, baked sweet potato
• Avoid all gravies, biscuits with gravy, fried chicken (seasoned breading), and casseroles
• Grits are FODMAP-free (corn-based) — a rare safe starch option at restaurants
• Digestive enzymes are recommended for Southern-style restaurant dining

Safe Options

Breakfast

• ✅ Eggs (any style) — Always safe
• ✅ Country ham or bacon — Simple cured meats
• ✅ Grits — Corn-based, FODMAP-free. A great alternative to oatmeal or toast.
• ✅ White or wheat toast — Within wheat limits for 1-2 slices
• ✅ Hash browns — Ask for no onion
• ⚠️ Pancakes or French toast (1-2 pieces) — Buttermilk-based. One serving may be tolerated.

Lunch/Dinner

• ✅ Grilled chicken tenderloins — no sauce
• ✅ Rainbow trout (grilled, not fried)
• ✅ Country vegetable plate (pick safe sides)

Safe Sides

• ✅ Corn — FODMAP-free
• ✅ Turnip greens — Low FODMAP (but check for added onion)
• ✅ Baked sweet potato — Low FODMAP up to 1/2 cup per Monash
• ✅ Steamed broccoli — No butter
• ✅ Applesauce — Small portion is safe

Avoid

• ❌ Biscuits and gravy (garlic, onion, cream, flour — FODMAP quadfecta)
• ❌ Country fried steak (breaded, with gravy)
• ❌ Meatloaf (contains onion and breadcrumbs)
• ❌ Mac and cheese (high lactose)
• ❌ Fried okra (breaded)
• ❌ Cole slaw (dressing likely has garlic/onion)
• ❌ Pinto beans or baked beans (high GOS)
• ❌ Dumplings (wheat + cream)

Your Best Order

Breakfast: "Two eggs scrambled, country ham, grits with butter, white toast."

Dinner: "Grilled chicken tenderloins, no sauce. Corn on the cob. Baked sweet potato with butter."

Pair with FODMAP digestive enzymes. For more dining guides, see our Denny's guide and IHOP guide.

Menu items at Cracker Barrel vary. This is educational content only. Consult your GI provider for personalized dietary guidance.