What should I avoid at Arby's if I'm sensitive to FODMAPs?

The riskiest picks are Curly Fries (onion, garlic); Greek Gyro (onion, garlic); Classic Beef 'n Cheddar (onion, garlic).

How do I order low-FODMAP at Arby's?

Skip both signature sauces: Arby's Sauce is corn syrup and HFCS with dehydrated garlic and onion, and Horsey Sauce runs on HFCS and corn syrup. Order any sandwich bunless 'in a box' — every bread option (sesame bun, brioche, onion roll, slider bun, wraps, marble rye, honey wheat) is wheat-based and most also contain HFCS.

Eating out · Roast beef sandwiches

Low FODMAP at Arby's

Arby's is quietly one of the easier fast-food stops for low-FODMAP ordering: the roast beef is literally just beef, water, and salt, and both Crinkle Fries and Potato Cakes are wheat-free with zero onion or garlic in the ingredient list. The traps are everything around the meat — every bun and bread is wheat (most with high fructose corn syrup), both signature sauces are corn-syrup based, the famous Curly Fries are seasoned with onion and garlic powder, and the chicken breading hides dried garlic and onion. Order bunless meat plus the right side and you can eat here with low trigger exposure.

✅ Safest picks

Classic Roast Beef (bunless)

The roast beef itself contains only beef, water, salt, and sodium phosphates — no onion, garlic, wheat, or dairy — so the sesame bun and sauces are the only trigger sources.

💬 Order it: Ask for it 'in a box' with no bun, skip Arby's Sauce and Horsey Sauce entirely, and add lettuce and tomato for bulk. Double Roast Beef works the same way if you want more protein.

Crinkle Fries

Unlike most fast-food fries these are coated in rice flour and potato/corn/tapioca starch — no wheat, no onion powder, no garlic powder anywhere in the recipe.

💬 Order it: Always pick these over Curly Fries. Note they share fryer oil with breaded items, so trace gluten cross-contact is possible even though the FODMAP load stays low.

Potato Cakes

Just potatoes, dehydrated potato, corn flour, salt, and oil — one of the cleanest fried sides in fast food with no onion, garlic, or wheat listed.

💬 Order it: Order them plain and skip ketchup, which contains high fructose corn syrup and onion powder. A small order is an easy safe side or breakfast add-on.

Roast Turkey (no bread)

The turkey breast is brined with only salt, a touch of brown sugar (plain sucrose — not a FODMAP), and starch, with no onion or garlic.

💬 Order it: Order turkey from the deli line in a box without the honey wheat bread, and hold the ranch — it contains buttermilk plus dehydrated garlic and onion. Bacon is a low-FODMAP add if you want it.

Ham & Swiss Melt (no bun)

The brine-preserved smoked ham has no onion or garlic, and natural Swiss is a low-lactose hard cheese, leaving the sesame bun as the main wheat trigger to remove.

💬 Order it: Ask for no bun and no sauces. Skip the Ham & Swiss Sandwich version on honey wheat bread, which adds honey, HFCS, and red onion.

Roast Beef Slider (no bun)

A small portion of plain roast beef with Swiss — the slider bun (wheat plus HFCS) is the only meaningful trigger, and the smaller meat portion suits sensitive stomachs.

💬 Order it: Order bunless as a light snack-size option; ask for natural-slice Swiss if available since processed slices carry slightly more milk solids.

⚠️ Skip these

Curly Fries

The signature seasoning is built on onion powder and garlic powder over a wheat-flour batter, so the most famous item on the menu stacks three major triggers.

onion garlic wheat

Greek Gyro

Worst-case stack: gyro meat is bound with wheat and rye breadcrumbs plus garlic and onion powder, the seasoning and buttermilk-based sauce add more garlic and onion, and it is wrapped in wheat flatbread with raw red onion on top.

onion garlic wheat lactose

Classic Beef 'n Cheddar

The clean roast beef gets buried under an onion roll made with wheat and HFCS, Red Ranch sauce whose first ingredient is HFCS plus dehydrated onion and garlic, and dairy-based cheddar sauce.

onion garlic wheat HFCS

Chicken Tenders

They look like plain chicken, but the breading, batter, and predust each list dried garlic and dehydrated onion in a wheat-flour coating, and every dipping sauce adds HFCS, honey, or buttermilk.

wheat garlic onion

Jamocha Shake

The shake mix is whole milk and nonfat milk sweetened with high fructose corn syrup, and the Jamocha syrup adds a second dose of HFCS — a large lactose-plus-fructose load in one cup.

lactose HFCS

Good to know

•Skip both signature sauces: Arby's Sauce is corn syrup and HFCS with dehydrated garlic and onion, and Horsey Sauce runs on HFCS and corn syrup.
•Order any sandwich bunless 'in a box' — every bread option (sesame bun, brioche, onion roll, slider bun, wraps, marble rye, honey wheat) is wheat-based and most also contain HFCS.
•Crinkle Fries and Potato Cakes are the onion-free, garlic-free, wheat-free sides; Curly Fries and Jalapeno Bites are not, and the fried chicken items hide garlic and onion in the breading.
•Condiments are a minefield: even the mayo and ketchup contain HFCS plus small amounts of onion and garlic powder, so go dry or bring your own low-FODMAP sauce.
•If lactose hits you, choose natural-slice Swiss or mild cheddar (low-lactose hard cheeses) and avoid the Cheddar Cheese Sauce, White Cheddar Mac 'n Cheese, and all shakes.
•Ask for no Sweet Garlic & Dill Pickles on burgers and brisket items — they are brine-preserved with corn syrup and garlic flavor — and pick unsweetened iced tea or water over HFCS-sweetened sodas.

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Menus and recipes change; scores reflect typical preparations and published FODMAP research. Informational only — not medical advice. Always confirm ingredients with restaurant staff.

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