Low-FODMAP at Subway
The move at Subway is simple: turn the sub into a chopped salad and skip the wheat entirely. From there it's a build-your-own you fully control — plain proteins, low-FODMAP veg, and oil and vinegar.
Subway order card
phasediet.com/eating-out/subway✓ Order
- Salad bowl base, double the veg
- Turkey, ham or plain chicken
- Cheddar, Swiss or provolone
- Oil & vinegar, yellow mustard, salt and pepper
~ Ask for a change
- The bread
- The sauces
- The toppings
✗ Skip
- Meatball marinara
- Wheat bread and wraps
- Sweet onion, honey mustard, garlic aioli and chipotle sauces
- Raw onion topping
Say this
- “Make it a salad bowl, no bread, please.”
- “Turkey and Swiss with lettuce, cucumber, tomato and olives, oil and vinegar — no onion, no other sauce.”
Checked July 2026 — menus and recipes change, so confirm with staff. From phasediet.com/eating-out/subway
What to order
These are the dependable low-FODMAP picks — and why each one is a safe bet.
Salad bowl base, double the veg
Lettuce, cucumber, tomato, spinach, bell pepper and olives are all low-FODMAP.
Turkey, ham or plain chicken
Simple deli proteins with little seasoning.
Cheddar, Swiss or provolone
Hard cheeses, low in lactose.
Oil & vinegar, yellow mustard, salt and pepper
The safest flavor combo on the line; plain mayo is fine too.
What to ask the kitchen to change
These can work — with one question or one small adjustment. Here’s exactly what to ask.
The bread
It's wheat. Order it as a salad bowl, or use the gluten-free bread if that branch stocks it.
The sauces
Skip sweet onion, chipotle southwest, ranch and BBQ (onion and garlic). Ask for oil and vinegar or plain mayo instead.
The toppings
Skip raw onion; load up on lettuce, cucumber, tomato, peppers and olives.
What to skip
Not forever — most of these come back during reintroduction. During elimination, they’re the reliable triggers to leave off.
Meatball marinara
Onion, garlic, and breadcrumbs.
Wheat bread and wraps
Wheat.
Sweet onion, honey mustard, garlic aioli and chipotle sauces
Onion, garlic, or honey.
Raw onion topping
Onion.
The exact words to say
Specific beats vague every time. Most staff won’t know what “low FODMAP” means, but they can absolutely answer “is there onion or garlic in that?”
“Make it a salad bowl, no bread, please.”
“Turkey and Swiss with lettuce, cucumber, tomato and olives, oil and vinegar — no onion, no other sauce.”
Good to know
- →Any sub becomes a 'chopped salad' — the cleanest way to dodge the wheat.
- →Oil, vinegar, salt and pepper is the safest dressing; the creamy signature sauces are the garlic traps.
- →Yellow mustard and plain mayo are both fine.
More chain guides
Or browse all eating-out guides.
This guide is for general information only and is not medical advice. Menus, recipes, and kitchen practices change and vary by location, and FODMAP tolerances differ from person to person — always confirm with staff and go by your own experience. New to the diet? Start with our guide to the low-FODMAP diet.