Eating Out On The Low FODMAP Diet
Eating out when you have sensitivities to high FODMAP foods can be daunting. We’re here to help with some easy steps you can take so you can eat out without the stress.
Step 1: Research the venue
A great place to start is by looking at different restaurants and venues online for their menu. From their menu try to identify some options that might be adaptable. Some suggestions include:
Breakfast/brunch venues tend to accommodate intolerances easily and offer flexibility as you can often build your own breakfast with eggs and different sides.
Pub style restaurants that serve classics like steak or fish and chips can be great options as you can ask about their ingredients in a sauce, or get grilled fish if you are sensitive to wheat.
Pizza places that offer gluten free bases (if you’re sensitive to fructans) are another great option. For pizza sauces, most places can offer an olive oil base if their tomato sauce has high FODMAP triggers like onion and garlic.
Step 2: Contact them
If you’re particularly worried about a venue and whether they can cater to your needs, pick up the phone. I’ve done this countless times for different functions or catered events. So many restaurants are happy to cater to your dietary needs, and love it if you can give a bit of notice. This helps to relieve a lot of anxiety around eating out if you know in advance that a restaurant has you covered.
Step 3: Know your non-negotiables
When you’re at a venue, know what your main triggers are and the absolute non-negotiables for you to enjoy a meal comfortably. For myself, onion and garlic are absolute no-gos, but I know that I can tolerate small amounts of wheat. When speaking with staff, if they advise a dish contains one of my no-gos, then I simply rule that option out.
It’s also important to feel confidence in speaking with staff around your non-negotiables. At first you may feel burdensome, but have confidence as you are a paying customer and they also want you to have a good experience dining with them.
Step 4: Items to be mindful of
Some common items that can trip you up easily are sauces, dressings and marinades. This might include pre-marinated meats, salads that are already made and dressed or sauces like aioli. Again, knowing your non-negotiables can really help you here. If you can tolerate small amounts of certain high FODMAP foods you might feel okay to include sauces. If not, you may wish to ask if the sauce can be on the side or not included with the dish.
Don’t forget to be mindful of non-FODMAP triggers for Irritable Bowel Syndrome (IBS) too.
Although eating out with FODMAP restrictions can be really tough, there are many benefits to eating out. It’s a great way to socialise and enjoy a healthy relationship with food. Keep in mind that at first it may be challenging, but as time goes on your confidence will improve. Lastly, keep a note of places you’ve visited where you’ve had great dining experiences and your dietary needs have been met so you can return!
Let us know below of any additional tips and tricks you use to enjoy eating out on a low FODMAP diet.