Low FODMAP at Five Guys - Complete Ordering Guide

Quick Summary

Five Guys is surprisingly low FODMAP friendly once you skip the bun! Their simple menu of fresh burgers and fries works well for IBS sufferers. The beef patties are just beef (no fillers), and lettuce wraps are readily available.

Best bets: Bunless burgers (lettuce wrap or bowl), plain burger patties with safe toppings (lettuce, tomato, pickles, mustard), fresh-cut fries

Always avoid: Buns, grilled onions, grilled mushrooms, A.1. sauce, BBQ sauce, mayo (may contain garlic)

How to Order

When ordering at Five Guys, follow these tips:

1. Order bunless or lettuce wrap - Simply say “lettuce wrap” or “in a bowl, no bun”
2. Stick to simple toppings - Lettuce, tomato, pickles, jalapeños, mustard are all safe
3. Avoid grilled toppings - Grilled onions and mushrooms are high FODMAP
4. Skip the sauces - A.1., BBQ, and mayo may contain garlic/onion
5. Check fry preparation - Confirm fries aren’t fried with onion rings (usually dedicated fryer)
6. Be aware of peanuts - If you have peanut allergies, avoid Five Guys entirely

Staff Communication Tips

Five Guys staff are used to bunless orders and dietary modifications. Here’s what to say:

“I’d like a hamburger in a lettuce wrap with lettuce, tomato, pickles, and mustard. No bun, no grilled onions, no mushrooms.”

Or for a bowl:

“Can I get a burger bowl - two patties in a bowl with bacon, lettuce, tomato, pickles, jalapeños, and mustard? No bun.”

The staff handle these requests regularly, so it should be straightforward!

The Five Guys Advantage

What makes Five Guys great for low FODMAP diets:

1. Simple ingredients: Burger patties are just 80/20 USDA ground chuck - no fillers, no binders, no seasonings
2. Lettuce wraps available: All burgers can be wrapped in lettuce
3. Fresh-cut fries: Made from whole potatoes, fried in dedicated peanut oil fryers
4. Customizable: Build your burger exactly how you want it
5. No marinades: Meat isn’t pre-seasoned or marinated
6. Transparent allergens: Detailed allergen information available

Building Your Low FODMAP Burger

Step 1: Choose Your Base

• ✅ Lettuce wrap (most popular)
• ✅ Bowl (no bun, served in a container)
• ❌ NO regular bun (wheat/gluten, high FODMAP)
• ❌ NO gluten-free bun (may not be available, and if it is, check ingredients)

Step 2: Choose Your Patty

• ✅ Hamburger (single patty)
• ✅ Little hamburger (single patty)
• ✅ Double patty (more protein)
• All patties are the same: 100% beef, no fillers

Step 3: Add Toppings Safe Vegetables:

• ✅ Lettuce (fresh leaf lettuce)
• ✅ Tomato (fresh sliced)
• ✅ Pickles (dill pickles)
• ✅ Jalapeños (fresh, not pickled with onion)
• ✅ Green peppers (bell peppers)

Toppings to Avoid:

• ❌ Grilled onions (high FODMAP)
• ❌ Grilled mushrooms (high FODMAP in larger amounts)

Step 4: Add Protein

• ✅ Bacon (safe and delicious)

Step 5: Add Cheese (Optional)

• ⚠️ American cheese (contains lactose)
• Only add if you tolerate dairy - most aged/hard cheeses are lower in lactose than American cheese

Step 6: Add Condiments Safe Options:

• ✅ Mustard (yellow mustard)
• ✅ Hot sauce (typically safe - check if unsure)
• ✅ Ketchup (1-2 tbsp max - watch for HFCS)

Avoid:

• ❌ A.1. Sauce (contains onion and garlic)
• ❌ BBQ Sauce (contains garlic, onion, honey, or HFCS)
• ❌ Mayo (may contain garlic powder)
• ❌ Relish (may contain onion)

French Fries at Five Guys

Good News: Five Guys fries are made from fresh-cut whole potatoes and fried in 100% refined peanut oil in dedicated fryers. They contain NO gluten.

Ingredients: Potatoes, peanut oil, salt. That’s it!

Cajun Fries: Be cautious with Cajun fries - the Cajun seasoning may contain garlic powder or onion powder. Ask to see the ingredients before ordering.

Important:

• Five Guys does NOT fry onion rings, so there’s no cross-contamination in the fryer
• However, confirm at your location that the fryers are dedicated to fries only

Portions at Five Guys

Five Guys is famous for generous portions:

• “Regular” fries: Large portion (can easily share)
• “Little” fries: Still a good-sized portion for one person
• Burgers: Substantial and filling, especially in a lettuce wrap

Tip: Order a “little” size for fries unless you’re very hungry or sharing. The “regular” is massive!

Peanut Allergy Warning

CRITICAL: Five Guys uses peanut oil for cooking AND provides free peanuts in the dining area. Peanut allergens are everywhere in the restaurant.

• Frying oil: 100% refined peanut oil (refined oil is generally safe for most peanut allergies, but check with your doctor)
• Free peanuts: Bins of peanuts in the restaurant for customers
• Cross-contact: Peanut shells and dust throughout the dining area

If you have a peanut allergy: Consult your allergist before eating at Five Guys. Many people with peanut allergies can safely eat food cooked in refined peanut oil, but the environment itself poses risks.

Cross-Contamination Notes

Five Guys’ open kitchen setup means:

• Same grills for all burgers
• Shared spatulas and prep areas
• Potential cross-contact with cheese, buns, etc.

For celiac disease: Five Guys does NOT guarantee any menu item is 100% free from allergens due to shared cooking surfaces and equipment.

For IBS/low FODMAP: Cross-contamination with small amounts of bun crumbs or cheese is unlikely to cause issues, but be aware it exists.

What About Hot Dogs?

Five Guys hot dogs may contain FODMAP ingredients (fillers, seasonings, preservatives). It’s safer to stick with the hamburger patties, which are just pure beef.

Drinks

• ✅ Water
• ✅ Unsweetened iced tea (if available)
• ✅ Diet sodas (if you tolerate artificial sweeteners)
• ✅ Regular soda (small amounts - watch sugar)
• ❌ Milkshakes (high lactose dairy)

Allergen Menu Information

Five Guys provides detailed nutrition and allergen information. Their official allergen guide lists all major allergens including:

• Eggs
• Milk
• Soy
• Wheat/gluten
• Peanuts
• Tree nuts
• Sesame

Access it here: Five Guys Nutrition & Allergy Information

You can also find PDF guides with complete ingredient lists on their website.

Tips for Success

1. Keep it simple: Five Guys shines with simple, fresh ingredients
2. Don’t be shy about lettuce wraps: They’re very common requests
3. Load up on safe veggies: Lettuce, tomato, pickles, jalapeños add flavor without FODMAPs
4. Skip the fancy sauces: Mustard and a bit of ketchup are all you need
5. Share the fries: Portions are huge - split with a friend
6. Bring your own sauce: If you have a favorite low FODMAP sauce, bring it!

Why Five Guys Works for Low FODMAP

Unlike many fast-casual restaurants, Five Guys doesn’t:

• Pre-marinate their meat
• Use complex seasonings
• Add fillers or binders to burgers
• Use complicated sauces

Their simple approach = fewer FODMAP triggers!

Similar Restaurant Guides

Looking for more burger options? Check out these similar restaurants:

• In-N-Out Burger (protein style option)
• Shake Shack (lettuce wrap available)
• Smashburger (bunless options)

Last verified: January 15, 2025. Menu items and ingredients can change. Always confirm with restaurant staff. Five Guys allergen and nutrition information available at fiveguys.com/nutritional-allergy-information/.