If you’re craving a hot sandwich, then Arby’s® would be a convenient choice with many sandwich options. However, if you’re on the low FODMAP eating regimen, your choices at this restaurant are a bit limited. This is because many of Arby’s® menu options are pre-packaged and processed with high FODMAP ingredients like wheat flour, high fructose corn syrup, honey, garlic powder, and dehydrated onion, to name a few. This does not mean though that you are out of luck. With a little ingenuity, you can use the low FODMAP options available and create a tasty and convenient meal. Read below for tips on how to order low FODMAP at Arby’s®.
Protein
There are many meats on the menu at Arby’s®, but you must be careful of the ingredients that some of the meats are processed with like dehydrated onion and garlic, unspecified spices, and honey. Here are the proteins you can consider safe while eating at Arby’s® on a low FODMAP diet.
- Roast beef
- Roast turkey
- Corned beef
- Pepper bacon
- Breakfast bacon
- Pit-smoked ham
- Swiss cheese (natural or processed slices); 2-ounce serving or 2 slices
- Smoked Gouda cheese: 2-ounce serving or 2 slices
- Mozzarella cheese: 2-ounce serving or 2 slices
- Provolone cheese: 2-ounce serving or 2 slices
- American cheese: stick to one ounce to be safe since this type of processed cheese is considered low-moderate FODMAP.
When eating these proteins, a bun is off limits since the ones used at Arby’s®, like many fast food chains and restaurants, are made from high FODMAP wheat flour and malted barley flour. Therefore, just get your protein plain in a bowl or box, or go for a lettuce leaf wrap option. Just ask the cashier for this since it is not an option that is listed on the menu.
And as far as toppings for your protein, the sauces and dressings offered at Arby’s® contain high FODMAP ingredients like high fructose corn syrup, honey, molasses, milk, buttermilk, and garlic and/or onion powder. Therefore, stick to the options below for toppings to stay low FODMAP safe:
- red and yellow peppers
- sauerkraut
- jalapeño peppers
- banana peppers
Sides
To go with your protein option, stick to homestyle fries or potato cakes. Both of these choices, which are cooked in low FODMAP safe corn oil, contain no unspecified spices or high FODMAP ingredients. Unfortunately, the curly fries are not low FODMAP since they contain enriched bleached wheat flour as well as garlic and onion powders.
Drinks
Stick to soft drinks and water for your beverage choices at Arby’s® such as the ones below to stay low FODMAP safe. Just be sure to limit your intake of carbonated cola options since some people with irritable bowel syndrome and other digestive issues may experience uncomfortable abdominal pain, gas, and bloating if they consume too much.
- Coca-Cola® Zero Sugar
- Diet Coke®
- Minute Maid Light Lemonade®
- Diet Dr. Pepper®
- Brewed Iced Tea
- Nestle® Pure Life® Bottled Water
Dessert
Unfortunately, all of the dessert options at Arby’s® contain milk, wheat flour, apples, or other high FODMAP ingredients like high fructose corn syrup.
Take home message
Although the options are limited, someone on the low FODMAP regimen can still enjoy a delicious meal at Arby’s®. Just be sure to ask for no bun or a lettuce wrap for your sandwich bun and limit sauces. And don’t worry about what others think of your seemingly plainer meal. The important part is that if you happen to stop by Arby’s® for a meal with friends or family, you’ll be able to eat without worry of digestive distress by choosing those menu choices that are low FODMAP.
