Low FODMAP McAlister's Deli: Soup, Sandwiches, and Spuds for IBS

Low FODMAP McAlister's Deli: Soup, Sandwiches, and Spuds for IBS

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

McAlister's is known for giant baked potatoes, sandwiches, and soups. Their Giant Spud (baked potato) options are actually one of the best restaurant choices for IBS patients — potatoes are zero FODMAP, and you control the toppings.

Key Takeaways

• The Giant Spud (plain baked potato) is your safest base — add safe toppings only
• Sandwiches: choose turkey, ham, or roast beef on sourdough or wheat (within limits)
• Skip all soups — virtually every restaurant soup contains onion and garlic in the base
• Their famous sweet tea is safe (sugar, not HFCS or honey)
• Digestive enzymes for hidden ingredients

Safe Options

• ✅ Giant Spud — butter and cheddar only — Skip broccoli cheese sauce, chili, and sour cream.
• ✅ Turkey sandwich on sourdough — lettuce, tomato, mustard
• ✅ Ham and cheese sandwich — no sauce
• ✅ Side salad with oil and vinegar
• ❌ All soups (onion/garlic base)
• ❌ Mac and cheese (cream sauce = lactose + garlic)

Your Best Order

"Giant Spud with butter and shredded cheddar. Side salad, oil and vinegar."

Take FODMAP digestive enzymes. For more restaurant guides, see our complete Low FODMAP Dining Guide collection.

Menu items vary. This is educational content only.