Dining at restaurants and low FODMAP eating out of the home in any capacity can feel completely overwhelming. But rest assured, dining out on a low FODMAP diet is not only possible but can also be enjoyable with a bit of preparation and savvy ordering. This article will provide you with some tips and tricks for eating at restaurants the low FODMAP way!
Step 1: Do Your Homework
Before you go to a restaurant, spend a few minutes to review the restaurant’s menu online. Many places now provide detailed ingredient lists and allergy information, making it easier to identify potential low FODMAP options. If the menu isn’t available online, call ahead of time. Most restaurants are happy to accommodate dietary restrictions, especially when given a heads-up.
Step 2: Get Familiar with low FODMAP Eating Out Options
When scanning the menu, look for dishes that are naturally low in FODMAPs that you won’t have to significantly modify. You can use the gluten free menu items are a starting point. Grilled meats, fish, eggs, and tofu are typically safe bets. Pair these with low FODMAP veggies like spinach, carrots, and bell peppers. Salads can also be a good option – just be sure to ask for dressings on the side and avoid high FODMAP ingredients like onions and garlic.
As always, we recommend the ‘Monash University FODMAP app’ or any FODMAP app such as “Fast FODMAP Lookup & Learn” so you can make your life a little easier and verify if food items are low FODMAP.
Step 3: Communicate!
Talk to your server about your dietary needs. There is no need to feel embarrassed or “difficult”, many people have dietary restrictions these days, I promise they are used to it! Be specific about what you can and cannot eat. If your server seems uncertain, ask if you can speak with the chef. Most chefs or cooks are familiar with food allergies and intolerances and will understand your request.
Step 4: Customize
Get comfortable with customizing your order, which most restaurants will be happy to accommodate. Mix and match menu items to create a meal that works for you. For example, if a dish comes with a high FODMAP side, ask to substitute it with something you know is safe. Don’t hesitate to ask for simple preparations—grilled, steamed, or roasted—with minimal seasoning. In particular, it can be helpful to reiterate that you cannot eat onion or garlic, which are very common ingredients in many sauces and soups. Small amounts of ketchup, mustard, soy sauce, barbecue sauce, and mayonnaise are typically well tolerated (2).
Low FODMAP Eating Out: Suggested Restaurant Choices
Sushi restaurants are a great option for low FODMAP diners since items are prepared to order and easily customizable.
Thai and Indian restaurants have plenty of gluten free options that can be made low FODMAP. Low FODMAP staples include they have rice and rice noodles, coconut milk (which is low fodmap under 1/2 cup), chicken, fish, almonds, and peanuts. Watch out for high FODMAP ingredients including mango, onions, garlic, wheat-based products (such as naan) and legumes.
Subway, Pita Pit and other sandwich shops are known for their customizable sandwiches, so their restaurant model makes asking for customized orders natural and easy to accommodate! Most offer a gluten-free bread variety and many toppings to choose from that are FODMAP friendly! Some simple low FODMAP foods you can rely on are plain meat, cheese, cucumber, spinach, lettuce, tomatoes, and more! (1)
Restaurants selling bowls and salads, such a Freshii, Green Window, The Chopped Leaf etc. can also be good options since you often have the option to ‘build your own’ with wheat-free grain options such as brown rice, quinoa and rice noodles. Again, stick to cheese, plain proteins and low FODMAP veggies for toppings, and be mindful of sauces which often contain onion and garlic.
Eating out on a low FODMAP diet doesn’t have to be daunting. With a bit of planning and some communication, you can enjoy meals out just like anyone else. Plus, by taking control of your dining experience, you’ll likely find that many restaurants are more than willing to help you out. For more tips and information check out our other low FODMAP articles. For personalized guidance on managing your IBS symptoms and low FODMAP diet, book here with a dietitian from Gut Healthy Dietitian.
References
- Low FODMAP Fast-Food Meals [Internet]. Oakville, Ontario: Canadian Digestive Health Foundation; c2024 [updated 2023 Mar 9; cited 2024 August 1]. [about 2 screens]. Available from: https://cdhf.ca/en/low-fodmap-fast-food-meals/
- High and low FODMAP foods [Internet]. Melbourne, Australia: Monash University; c2019 [cited 2024 August 1]. A sample food list from the FODMAP experts; [about 3 screens]. Available from: https://www.monashfodmap.com/about-fodmap-and-ibs/high-and-low-fodmap-foods/
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