Low FODMAP Jersey Mike's: Sub Sandwich Ordering Guide for IBS

Low FODMAP Jersey Mike's: Sub Sandwich Ordering Guide for IBS

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

Sandwich shops are tricky for FODMAP diets because the bread is often the biggest variable — and Jersey Mike's uses large sub rolls with significant wheat content. But their "Sub in a Tub" option (no bread, served in a bowl) changes everything. Here's how to eat safely at Jersey Mike's.

Key Takeaways

• Order "Sub in a Tub" to eliminate the wheat bread question entirely
• Safe deli meats: turkey, ham, roast beef, provolone cheese (low lactose aged cheese)
• Safe toppings: lettuce, tomato, pickles, green peppers, oil and vinegar
• Avoid: onions, banana peppers (possible FODMAP concern), and all condiments except oil, vinegar, and mustard
• The Mike's Way seasoning may include garlic — ask for oil and vinegar only
• Digestive enzymes if eating with bread

Safe Options

• ✅ #3 Ham and Provolone — Sub in a Tub — Ham is safe, provolone is aged cheese (low lactose). Oil and vinegar only.
• ✅ #7 Turkey and Provolone — Sub in a Tub — Turkey breast + aged cheese. Safe.
• ✅ #5 Super Sub — Sub in a Tub — Provolone, ham, prosciuttini, cappacuolo. Cured meats are safe.
• ✅ #6 Roast Beef and Provolone — Sub in a Tub — Roast beef is safe.
• ⚠️ On a Mini Sub — If you want bread, a Mini Sub has less wheat than a regular sub. One mini is within limits for most.

Safe Toppings

• ✅ Lettuce, tomato, green peppers, pickles
• ✅ Oil and red wine vinegar
• ✅ Yellow mustard
• ❌ Onions (red or white)
• ❌ Mayo (check for garlic — many restaurant mayos add it)
• ❌ Hot peppers (may be fine FODMAP-wise but can irritate the gut independently)

Your Best Order

"#7 Turkey and Provolone, Sub in a Tub. Lettuce, tomato, green peppers, pickles. Oil and vinegar. No onions."

Take FODMAP digestive enzymes if eating with bread. For more dining guides, see our Subway guide.

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