FODMAP on the Road: the convience market

Retro-themed design on a 12-ounce can of Mount...

Retro-themed design on a 12-ounce can of Mountain Dew Throwback from 2010. Current cans no longer say “limited time only”. (Photo credit: Wikipedia)

Yesterday was the 2nd week of living with FODMAP diet and I am still on the elimination phase. Gassy-ness is becoming much less common and I have yet to have an “IBS flare up” as I call them (I have the mixed form of IBS). I was driving down from North Carolina to see some friends for a weekend and I stopped at the local convenience store for gas and a restroom break. Usually I also grab a soda and candy or chips depending on what I am craving for the road. So I made a mental list of what I found.


  • Cheerwine soda in the glass bottle- Made in North Carolina this regionally popular cherry flavored soda is made with real sugar, but avoid the diet because of the polyols.
  • Frito’s Corn Chips – gluten-free, but may be made in a facility which uses gluten
  • Pepsi/Mountain Dew Throwback with real sugar


  • Hispanic sodas – these depend on the sweetener and fruit used. High fructose corn syrup can still be found in these products, but I found more with real sugar. Also mango is a popular flavor, but you may react to the natural fructose in mango. I may obviously be a gringa but I’d rather my stomach like me than worry about the opinion of some store clerk.
  • Tortilla chips – check the ingredients and make sure they say corn and not wheat
  • Candy products – check your ingredients


  • Slushees – high fructose corn syrup in the flavoring
  • Brand name sodas such as Coca~Cola, Pepsi, etc. unless it is

I am going to try to photograph foods I eat while out. Follow me at Foodspotting for this. The older foods may not be FODMAP friendly, but I should be tagging the new stuff. Any restaurants you’d suggest I pick apart their menu? Leave the name in the comments.


FODMAP on the Road: Five Guys

English: Complimentary peanuts at a Five Guys ...

English: Complimentary peanuts at a Five Guys restaurant in Charlottesville, Virginia. (Photo credit: Wikipedia)

My list for what I can eat at Five Guys Burgers and Fries. Overall It’s a pretty good choice. I just get mine to go and have gluten free bread and a drink in the car.

Meats in bowl – no bun


FODMAP on the Road: Zaxby’s

Buffalo Chicken Fingers @ Zaxby's

Buffalo Chicken Fingers @ Zaxby’s (Photo credit: Tatiana Mik)

Today, I decided to hit up Zaxby’s, which is a chicken place.

Can have:
Chicken Wings
BBQ Sauce
Crinkle Fries
The CeasarZalad -dressing has dairy, croutons has gluten, breaded chicken has gluten.

One of the best Corporate websites for food allergies, I’ve seen to date.

FODMAP on the Road: Burger King

Current "blue crescent" logo (July 1...

Current “blue crescent” logo (July 1, 1999–present) (Photo credit: Wikipedia)

I went to Burger King and checked out their menu to see what could be FODMAP friendly.


  • French Fries
  • Hamburger patties
  • Garden Fresh Salad (don’t eat the Apples)
  • Side Salad
  • Quaker Oatmeal – both Original and Maple & Brown Sugar
  • Chicken without the buns – breaded depends on your level of sensitivity
  • Coffee Plain
  • Iced Tea
  • Smoothie – Strawberry Banana

Cannot have:

  • Buns
  • Biscuits
  • Breakfast Muffins
  • Pancakes
  • Croissan’wich
  • Sodas