Smart Strategies For Eating Out On A Low FODMAP Diet

Adhering to a low FODMAP diet can be challenging at the best of times, and even more so when dining out.

How can you know if a sauce contains gluten?

What if the waitstaff isn’t familiar with FODMAPs?

Isn’t there onion and garlic in everything?

Fortunately, with a bit of preparation and the right strategies, dining out while following a low FODMAP diet doesn’t have to be stressful. Here are some practical tips to help you enjoy eating out without discomfort:

1. Know Your Triggers

Knowledge is power! Understanding which foods trigger your symptoms is key to successfully navigating dining out while on a low FODMAP diet. This allows you to make informed choices and request recommendations for dishes that avoid your triggers.

2. Plan Ahead

·      Review menus: Check out the restaurant’s menu online before your visit. Look for simple dishes with proteins like grilled beef, chicken, or fish, and sides such as fresh salads, potatoes, or rice.

·      Choose the right restaurant: Opt for places that allow you to build your own meal or offer clear ingredient information. Japanese and Mediterranean cuisines are easier choices, as they often feature fresh or grilled proteins, rice, and veggies. Additionally, since wheat (found in bread and pasta) is a common trigger, restaurants offering gluten-free options or catering to coeliac dietary needs can be suitable too.  Chain restaurants, such as Grill’d, Soul Origin, Mad Mex, and Zambreros, often provide allergen and ingredient details online, making it easier to select low FODMAP-friendly options.

3. Inform the Staff

Don’t hesitate to ask about ingredients or inform the staff of your dietary restrictions. Most restaurants are willing to accommodate food intolerances and can offer alternatives or modifications. When faced with unfamiliar menu items, ask detailed questions about the ingredients and preparation methods. For example, “Can you tell me if this dish contains garlic or onion?” or “What brand of soy sauce do you use?”. If unsure about an ingredient, request modifications, such as “Can this dish be made without garlic?” or “Can I get the sauce on the side?”. If you’d feel more comfortable, call ahead to discuss your needs and ensure they can accommodate them.

4. Avoid Heavily Sauced Dishes

Rich, saucy dishes like curries, barbecue ribs, and spaghetti bolognese are harder to modify since sauces are often batch made and contain garlic and onion – common high FODMAP triggers. To manage “hidden” FODMAPs in sauces, dips, and dressings, request them on the side, which allows you to control the amount you eat, or go for safer options like olive oil and balsamic vinegar.

5. Make Use of Apps

Several apps can assist with managing a low FODMAP diet and dining out. For instance, the “FODMAP Friendly” app allows you to check the FODMAP status of various food products and brands, which is useful for identifying store-bought sauces and ingredients that restaurants may use. The “Monash FODMAP Diet” app is another useful resource.

Handling Accidental High FODMAP Consumption

Even with careful planning, you might occasionally consume high FODMAP ingredients. If this happens, don’t stress!

Remember it’s a LOW FODMAP diet not a NO FODMAP diet so if you accidentally consume FODMAP’S on the elimination stage you can continue on, you don’t need to start again!

Treat it as a learning experience – document what you ate and any symptoms you experienced. This information will help you make informed adjustments to prevent similar issues in the future.

Dining out on a low FODMAP diet doesn’t have to be a hassle. With some planning and clear communication, you can enjoy your dining experience while managing your dietary needs effectively.

If you find the low FODMAP diet an absolute mindfield, Our experienced dietitian can help you to navigate the low FODMAP diet and get rid of your symptoms for good! Click here to book in today.