Eating out · Sub sandwiches
Low FODMAP at Jersey Mike's
Jersey Mike's is one of the easier sub chains to navigate: the cold-sub meats are mostly simply cured meats (roast beef is just beef and salt), provolone and Swiss are naturally low-lactose, and any sub can become a bread-free "Sub in a Tub." The traps are that "Mike's Way" piles on raw onions by default, every roll and wrap is wheat-based (the wheat bread also contains honey), and the grilled chicken, ranch, chipotle mayo, and Italian cured meats all carry onion or garlic in the seasoning.
✅ Safest picks
#6 Roast Beef and Provolone (Sub in a Tub)
The roast beef is just beef and salt, provolone is a low-lactose hard cheese, and the tub format skips wheat entirely.
💬 Order it: Order as a Sub in a Tub, Mike's Way WITHOUT onions — lettuce, tomato, oil, red wine vinegar, oregano and salt are all fine.
#1 BLT (Sub in a Tub)
Bacon here is a plain cure (pork, salt, sugar) and the house mayo is a simple egg-oil-vinegar recipe with no onion, garlic, or corn syrup.
💬 Order it: Get it as a tub over lettuce with tomato and mayo; skip any added onions.
#7 Turkey and Provolone (Sub in a Tub)
Turkey breast and provolone avoid wheat, garlic, and lactose loads, though the turkey seasoning can include a trace of onion.
💬 Order it: Sub in a Tub, no onions, dressed with oil and red wine vinegar only — skip ranch and chipotle mayo.
#3 Ham and Provolone (Sub in a Tub)
The ham is cured with dextrose and a little brown sugar — no honey, onion, or garlic — and provolone keeps lactose minimal.
💬 Order it: Order as a tub, Mike's Way minus onions; yellow mustard or plain mayo are the cleaner condiments.
#7 Turkey and Provolone on Gluten-Free Roll
The individually wrapped gluten-free roll is built on tapioca and rice flour instead of wheat fructans, so a regular size is a workable bread option.
💬 Order it: Ask for the gluten-free sub roll, no onions, oil and vinegar instead of sauces; stick to one regular size.
#17 Mike's Famous Philly (modified, on Gluten-Free Roll)
The steak itself is plainly seasoned (beef, dextrose, salt — no onion or garlic powder), but the default build adds grilled onions and a wheat roll.
💬 Order it: Order on the gluten-free roll with NO grilled onions, peppers only, and swap white American cheese for provolone to cut lactose.
⚠️ Skip these
Good to know
- •"Mike's Way" automatically includes raw onions — always say "Mike's Way, no onions" to keep the lettuce, tomato, oil, vinegar, and oregano without the trigger.
- •Any cold sub can be ordered as a "Sub in a Tub" (a bowl over lettuce), which removes the wheat roll completely — the single biggest FODMAP cut on this menu.
- •Skip ranch and chipotle mayo: both contain dehydrated onion AND garlic. Plain mayo, yellow mustard, and the oil + red wine vinegar "Juice" are the clean condiments.
- •For hot subs, pick steak over chicken — the steak is seasoned with just dextrose and salt, while the grilled chicken comes pre-seasoned with onion and garlic you can't order around.
- •The wheat bread contains honey on top of extra whole-wheat fructans; if you want bread, the white roll or the individually wrapped gluten-free roll are the lower-FODMAP choices.
- •Provolone and Swiss are naturally low in lactose; the white American cheese on cheesesteaks is a processed cheese with more milk solids, so ask to swap it for provolone.
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Scan a menu — freeMenus and recipes change; scores reflect typical preparations and published FODMAP research. Informational only — not medical advice. Always confirm ingredients with restaurant staff.