Low FODMAP Road Trip Cheat Sheet

Eating on the road can be tough on any special diet. With the low FODMAP diet, this can become even more challenging. This is because some convenience or fast foods may contain small amounts of high FODMAP foods like onion or garlic that may not be clearly listed in the ingredients. Use this low FODMAP road trip cheat sheet to make meal and snack time much easier on your next adventure.

Gas Stations

  • Cheddar cheese or mozzarella cheese sticks
  • Peanuts (32 nuts)
  • Mixed nuts (18 nuts)
  • Macadamia nuts (20 nuts)
  • Pumpkin seeds (2 tablespoons)
  • Sunflower seeds (2 teaspoons, hulled)
  • Walnuts (10 halves)
  • Olives (15 small olives)
  • Hard-boiled eggs (2)
  • Coffee with plant-based milks like almond or coconut milk
  • Plain pork rinds with just salt or pepper as flavoring

Fast food

  • Salad with cucumbers, carrots, tomatoes, and cucumbers with olive oil and vinegar dressing. (Be careful with dressings because of cream, garlic, onion, and fruit concentrates like apple, pear, peach, and mango).
  • Be careful with grilled chicken and other meats that may be marinated with garlic or onion.
  • At Starbucks®, you can get coffee, espresso, or teas like green tea, peppermint tea, rooibos tea, or white tea, strongly or weakly steeped. You can sweeten and flavor them with almond milk or coconut milk as well as with sucralose, stevia, cane sugar, or monk fruit extract.
  • At Taco Bell®, you can choose egg, bacon, and cheese, or the regional pork choice if you have it in your area along with taco shells, the tostada shell, or nacho chips. You can also choose a bowl with lettuce as your base if you want to avoid starch. Top your meal with lettuce, tomatoes, and jalapeño peppers as well as cheddar or three cheese blend, red strips, cilantro, and hash brown potato.
  • At Chipotle Mexican Grill©, choose a rice and/or Romaine lettuce base for your meal either in a bowl or on crispy corn taco shells or corn chips. Top with a low FODMAP protein like carnitas or cheese, load up on veggies like Romaine lettuce, plain tomatoes, plain corn, and/or plain peppers, and top with plain hot sauce and/or lemon and lime juice.
  • At McDonald’s®, choose a protein like a Quarter Pound 100% Beef Patty, Bacon, McRib Pork Patty, Natural Swiss Cheese, Pasteurized Process American Cheese, Shredded Cheddar/Jack Cheese, Egg (prepared with liquid margarine, which is low FODMAP friendly), scrambled eggs, and/or Canadian style bacon. Enjoy a low FODMAP safe side salad like Premium Bacon Ranch Salad (without chicken, croutons, or dressing), Premium Caesar Salad (without chicken), or a side salad.
  • At Chick-Fil-A®, stick to salads with safe low FODMAP fruits and veggies like mandarin orange slices, carrots, as well as sides like waffle fries, a fruit cup (ask for no apples), and side salad. Also, the Superfood side with no dressings or cherries is OK. Avoid dressings, croutons, and toppings like honey almonds, apples, and granola that contain honey or high fructose corn syrup.
  • At Panera Bread®, choose sides like chips, a summer fruit cup, or banana along with meal options like egg or egg white with cheese, steak sausage, or bacon as well as other safe options like spinach, steel cut oatmeal with strawberries, blueberries, or pecans. Salads are ok as long as you avoid ingredients like apple chips, onions, croutons, dressings, wonton strips, edamame, cashew pieces, or avocado.

Pack in the car

  • ½ cup cantaloupe or honeydew melon
  • 1 medium (7-inch) unripe (greenish) banana
  • 1/3 medium ripe banana
  • 1 cup chopped pineapple
  • 20 blueberries
  • ½ cup servings of bell pepper, bean sprouts, eggplant, or zucchini
  • 1 cup kale, broccoli, chopped collard greens, or cabbage
  • Liberal amounts of clementines, strawberries, carrots, grapes, lettuce greens, squash, tomato, or radish.
  • Canned tuna
  • Hard-boiled eggs
  • Almond milk
  • Have a recovery kit with items to help soothe your digestive system in case you do experience symptoms. Such items include digestive soothing drinks, ginger and peppermint drops, and peppermint tea.


Hotel Breakfast

  • Eggs (make sure they are not processed eggs that may contain milk or wheat)
  • Hard-boiled eggs
  • Plain oatmeal prepared with water or almond/coconut milk
  • Plant-based milk like almond milk or coconut milk
  • Coffee or tea with almond or coconut milk
  • Safe fruits like an unripe banana or ½ ripened banana and/or an orange

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