Eating out · Sub sandwiches
Low FODMAP at Jimmy John's
Jimmy John's is one of the easier sandwich chains for a low-FODMAP order because any sub comes as an Unwich (lettuce wrap), which drops the wheat bread entirely, and the core fillings are plain sliced meats and veggies. The pitfalls are the bread (French is wheat; 9-Grain Wheat adds rye, honey, and molasses), raw onion on the Italian subs, and the garlic-onion extras like avocado spread, Kickin' Ranch, and flavored chips.
✅ Safest picks
#4 Turkey Tom Unwich
Plain sliced turkey, lettuce, tomato, and mayo in a lettuce wrap has no wheat, onion, garlic, or lactose to speak of.
💬 Order it: Order it as an Unwich (lettuce wrap). Keep the standard build; add cucumber or a pickle spear for crunch, and skip any sauce beyond mayo or oil and vinegar.
#1 Big John Unwich
Roast beef, lettuce, tomato, and mayo in lettuce avoids all the usual sandwich triggers, wheat included.
💬 Order it: Ask for the Unwich version. Mayo and plain yellow mustard are fine; skip Kickin' Ranch and avocado spread, which both contain garlic and onion.
#2 The Pepe Unwich
Smoked ham with provolone stays low-FODMAP since aged cheeses like provolone carry almost no lactose and the lettuce wrap removes the wheat.
💬 Order it: Order as an Unwich with lettuce, tomato, and mayo. Provolone is fine to keep; add oil and vinegar if you want more flavor.
#16 Club Lulu Unwich
Turkey plus bacon in a lettuce wrap keeps FODMAPs minimal, with just richer fat that some sensitive stomachs prefer in smaller portions.
💬 Order it: Unwich it and keep the standard lettuce-tomato-mayo build. If fatty meals bother you, eat half now and half later.
Regular Jimmy Chips
The original flavor is just potatoes, peanut oil, and salt, with no onion powder, garlic powder, or lactose.
💬 Order it: Stick to the plain Regular bag only; the BBQ, Jalapeno, and Salt & Vinegar flavors all add FODMAP seasonings.
Little John #4 (Turkey Tom on French bread)
The snack-size sub keeps the wheat portion small, and the turkey-lettuce-tomato-mayo filling adds no onion or garlic on top of it.
💬 Order it: Choose the smaller Little John size instead of an 8-inch Original, skip the 9-Grain Wheat bread, and pair with Regular chips rather than a second sub if still hungry.
⚠️ Skip these
Good to know
- •Any sub can be ordered as an Unwich — a lettuce wrap that removes the wheat bread entirely and is the single biggest FODMAP win at this chain.
- •Avoid the 9-Grain Wheat bread: on top of wheat it contains rye, honey, and molasses. If you want bread, a small portion of the plain French roll is the lesser load.
- •Say 'no onion' on any Italian-style sub — raw onion is a default topping on the Vito, Italian Night Club, and Gargantuan and comes off free.
- •Keep sauces to plain mayo, yellow mustard, or oil and vinegar; avocado spread and Kickin' Ranch both contain garlic and onion.
- •For chips, only the Regular Jimmy Chips are a clean pick — BBQ and Jalapeno have onion and garlic powder, and Salt & Vinegar contains lactose.
- •Skip the tuna: the Totally Tuna salad is pre-mixed with onion and celery, so it cannot be customized out.
At a different restaurant? Photograph any menu and get every dish ranked in seconds.
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.