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Dining Out on a Low FODMAP Diet

It’s best to make as many of your meals as possible at home while you are on your low FODMAP elimination diet, however, that may not always be possible, so here are some tips and meal ideas for eating out on a low FODMAP diet.

Plan ahead! Most restaurants have an online menu these days that you can check out for low FODMAP options before you go there. You can always call the restaurant ahead of time, and ask if they will be able to honor any dietary requests you have.

Seek out higher-end dining establishments over chain restaurants if possible, because they tend to have a little more leeway over how their food is prepared and are more likely to be able to honor your food substitutions.

If you can, eat out at non-peek hours when restaurant staff will be less rushed and more able to accommodate your dietary needs.

It’s natural to feel a little awkward asking for food substitutions if you’re not used to it. Relax and know that most restaurants are used to working with customers who have food allergies, sensitivities, and intolerances. After you try asking for food modifications a few times, it will become more natural for you. Remember - YOU are paying for the meal and most restaurants want you to be happy with the service so you will return. Smile and be friendly!

Take home leftovers!  Even if your meal is completely FODMAP-friendly, large amounts of food at one time can trigger IBS symptoms. Stick with smaller portions. Not only will you feel better, but you will also have a meal for the next day!

Just in case...Carry a low FODMAP snack with you wherever you go, in case there really are no suitable substitutions available.

Simple low FODMAP Restaurant Meals

Breakfast: Scrambled eggs or an omelet with allowed veggies, cheese, and meat if desired. Low FODMAP fruit on the side.

Lunch: Salad with grilled chicken, steak, turkey, or grilled fish plus allowed veggies.  Ask what kind of dressing is used-most have garlic and or onion.  Oil and vinegar {or fresh lemon juice} with salt and pepper to taste is usually your best bet. 

Dinner: Grilled chicken/steak/fish, allowed low FODMAP veggies, rice/baked potato/polenta.