Low FODMAP at Subway - Complete Ordering Guide

Quick Summary

Subway can work for low FODMAP dining if you’re strategic. Order salads with safe proteins and vegetables, or request sandwich ingredients in a bowl without bread. The key is avoiding wheat-based items, chicken products, and all dressings except oil and vinegar.

Best bets: Custom salad with turkey or roast beef, oil and vinegar dressing, safe vegetables

Always avoid: Regular bread, all chicken options, most dressings, onions, and pickles

How to Order

When ordering at Subway on a low FODMAP diet:

1. Start with a salad - Easiest way to avoid wheat-based bread
2. Choose safe proteins - Turkey breast, roast beef, or ham (verify ingredients)
3. Skip the chicken - All chicken options contain garlic and/or onion
4. Load up on safe veggies - Lettuce, spinach, cucumbers, tomatoes, bell peppers, olives
5. Oil and vinegar only - All other dressings contain garlic, onion, or fructose
6. No onions or pickles - Request specifically when ordering

Understanding Subway’s Proteins

Generally Safe Proteins:

Turkey Breast

• Usually just turkey meat
• Verify no added seasonings
• Good safe choice for most locations

Roast Beef

• Typically plain meat
• Ask about any seasonings or marinades
• Generally well-tolerated

Ham

• Check ingredients for added flavors
• Usually safe in typical amounts
• Ask about honey-glazed varieties

AVOID These Proteins:

Chicken Patty

• Contains onion powder and garlic powder
• Not safe for low FODMAP

Chicken Teriyaki

• Contains dehydrated green onion and garlic
• Avoid completely

Rotisserie-Style Chicken

• Contains onion in seasoning
• Not safe for strict low FODMAP

Meatball Marinara

• Marinara sauce likely contains garlic and onion
• Meatballs may also have FODMAP ingredients
• Skip entirely

Tuna

• Check ingredients carefully
• May contain onion or garlic in seasoning
• Verify before ordering

The Bread Dilemma

The problem: All Subway bread contains wheat, which is high in fructans (a FODMAP).

Your options:

Option 1: Order a Salad

• Choose “salad” instead of sandwich
• Same protein and veggie options
• Comes in a bowl with lettuce base
• Add oil and vinegar

Option 2: Bunless Sub Bowl

• Order your sandwich without bread
• Request ingredients in a bowl
• Ask for extra lettuce to replace volume

Option 3: Bring Your Own Bread

• Purchase low FODMAP bread from grocery store
• Order just the fillings
• Assemble at your table or at home

Option 4: Lettuce Wrap

• Request ingredients wrapped in lettuce leaves
• Some locations may accommodate this
• Not all staff will be familiar with this option

Building Your Perfect Low FODMAP Salad

Safe Salad Base:

• Lettuce (any variety)
• Spinach
• Mix of greens

Safe Protein (choose one):

• Turkey breast
• Roast beef
• Ham (verify ingredients)
• Eggs (if getting breakfast option)

Safe Vegetables:

• Tomatoes
• Cucumbers
• Bell peppers (green peppers)
• Carrots
• Olives (black or green)
• Spinach

Safe Cheese:

• Cheddar
• Swiss
• Most hard cheeses

Safe Dressing:

• Oil and vinegar ONLY
• Or bring your own low FODMAP dressing

AVOID on Your Salad:

• Onions (red or white)
• Pickles (in large amounts)
• Jalapeños (if sensitive to spice)
• Croutons (wheat-based)
• All dressings except oil and vinegar

The Dressing Disaster

Unfortunately, almost all Subway dressings are high FODMAP:

Why dressings are problematic:

• Contain garlic powder
• Contain onion powder
• Contain high fructose corn syrup
• Contain honey
• Cream-based varieties have lactose

The ONLY safe dressing:

• Oil and vinegar

Better options:

1. Bring your own - Pack a small container of low FODMAP dressing
2. Use oil and vinegar - Available at all locations
3. Keep it plain - Sometimes salads are fine without dressing
4. Add lemon - If available, squeeze fresh lemon for flavor

Breakfast at Subway

Subway doesn’t advertise breakfast bowls, but you can create one:

The Breakfast Bowl Hack:

1. Order the Egg & Cheese Flatbread
2. Request it WITHOUT the flatbread
3. You’ll get scrambled eggs in a bowl
4. Add cheese if you tolerate dairy

What to avoid:

• The flatbread itself (wheat)
• Breakfast sandwiches (wheat bread)
• Meats that may have seasonings (verify first)

Vegetables: The Safe Zone

Load up on these low FODMAP vegetables at Subway:

Unlimited safe veggies:

• Lettuce (iceberg, romaine)
• Spinach
• Cucumbers
• Tomatoes
• Bell peppers (green especially safe)
• Carrots
• Olives

Avoid these vegetables:

• Onions (any type)
• Pickles (moderate to high FODMAP in typical servings)
• Jalapeños (if sensitive)
• Avocado (high FODMAP in larger servings, though small amounts OK)

Staff Communication Tips

Subway is set up for customization, so staff are used to special requests:

“Hi, I’d like a salad bowl with turkey breast, lettuce, spinach, cucumbers, tomatoes, bell peppers, olives, and cheddar cheese. No onions, no pickles. Just oil and vinegar for dressing, please.”

Or for a bunless option:

“Can I get a turkey sub with all the veggies, but instead of on bread, can you put it in a bowl? No onions or pickles. Oil and vinegar only.”

Pro tip: During busy times, having your order clearly thought out helps staff serve you quickly without confusion.

Navigating the Subway Line

The Subway assembly line can be tricky with dietary restrictions. Here’s how to navigate it:

Step 1: Bread Selection “I’d like a salad, please” or “Can I get this in a bowl instead of on bread?”

Step 2: Protein “Turkey breast, please” (or roast beef/ham)

Step 3: Cheese “Cheddar cheese” (or Swiss, or no cheese)

Step 4: Vegetables (the critical step) “Lettuce, spinach, cucumbers, tomatoes, bell peppers, carrots, and olives. No onions, no pickles, please.”

Step 5: Dressing “Just oil and vinegar, please. No other dressing.”

Checking Ingredients Online

Before you go to Subway:

1. Visit Subway’s website and look for their ingredient/allergen information
2. Check the specific proteins available at your location
3. Verify ingredients haven’t changed
4. Look for garlic, onion, wheat, high fructose corn syrup, and milk
5. Print or screenshot safe options for reference

Important note: Subway’s ingredients can vary by location and change frequently. Always verify with staff.

The Custom Salad Strategy

Think of Subway as a “salad bar” rather than a “sandwich shop”:

Build a satisfying salad:

• Large portion of lettuce and spinach
• Double meat if needed for satiety
• Multiple vegetable toppings
• Cheese for extra protein and fat
• Oil and vinegar for healthy fats
• Consider ordering a bag of chips (verify ingredients) for crunch

Why salads work better than sandwiches:

1. No wheat/fructan issues from bread
2. More vegetables and volume
3. Easier to customize
4. Staff are familiar with salad orders
5. Can add more protein without extra bread

Making It More Filling

Without bread, you might worry about feeling full. Try these strategies:

Add more protein:

• Double meat portions
• Add cheese
• Add eggs (if ordering breakfast option)

Add healthy fats:

• Extra oil in your dressing
• Olives
• Cheese
• Bring your own avocado (small amount)

Add volume:

• Extra vegetables
• More lettuce and greens
• Side of safe chips (verify ingredients)

Pair with safe sides:

• Bring your own low FODMAP crackers
• Add a banana (if you tolerate)
• Bring carrot sticks from home

Beverage Choices

Safe beverages:

• Water (always the best choice)
• Unsweetened iced tea (verify ingredients)
• Some bottled drinks (read labels)

Avoid:

• Sodas with high fructose corn syrup
• Fruit juices (often high FODMAP)
• Flavored drinks with unclear ingredients

Allergen Menu Notes

Subway provides allergen information, though it varies by region and updates frequently.

What to look for in allergen menus:

• Wheat content (bread, wraps, some proteins)
• Dairy content (cheese, some sauces)
• Soy content (various items)

What allergen menus WON’T show:

• Garlic and onion (not top 8 allergens)
• FODMAP content specifically
• Fructose levels

Always ask staff about:

• Garlic or onion in proteins
• Ingredients in sauces and dressings
• Recent recipe changes

Is Subway Worth It on Low FODMAP?

Pros:

• Highly customizable
• Can create satisfying salads
• Safe protein options available
• Staff are used to special requests
• Available in many locations
• Can accommodate dietary needs

Cons:

• No low FODMAP bread option
• Limited safe proteins (chicken is off-limits)
• Only one safe dressing (oil and vinegar)
• Ingredients vary by location
• Can be expensive without bread
• Risk of cross-contamination

Bottom line: Subway can work well for low FODMAP dining if you focus on salads with turkey or roast beef, load up on safe vegetables, and stick to oil and vinegar. It’s not ideal, but definitely doable in a pinch.

Similar Restaurant Guides

Looking for more customizable sandwich shops? Check out these similar restaurants:

• Jimmy John’s - Unwich (lettuce wrap) options
• Jersey Mike’s - Sub in a tub option
• Firehouse Subs - Salad options

Last verified: January 2025. Menu items and ingredients can change. Subway ingredients vary by location and are updated frequently. Always confirm with restaurant staff about current ingredients, especially regarding protein seasonings and marinades. Check Subway’s website for the most current allergen information for your area.