Hey friend! Trying to eat out while on the low FODMAP diet can be a panic-inducing experience. But you can absolutely enjoy eating out during the elimination phase with these 5 low FODMAP restaurant tips!

Before we get started, I think it’s important to mention that this is a “low” FODMAP diet, not a “no” FODMAP diet! While there lots of ways to manage your low FODMAP diet while eating out, nothing will be lost if you end up picking the onions off of your burger.

I know eating out can be really stressful, especially if you’re just getting started. So try to keep your focus on having fun with your friends and family to keep your gut nice and relaxed!

5 Low FODMAP Restaurant Tips

1) Plan what you’ll eat ahead of time

If you know what restaurant you’re heading to, look up the menu online to see if there are options that are low FODMAP or could be easily modified.

You can also call or email ahead of time to ask about low FODMAP options or to see if a meal can be modified for you if the restaurant has advance notice. I recommend calling during off-peak hours so you have time to ask any questions you want to.

2) Choose made-to-order dishes

Some dishes are generally assembled from scratch (like pizza, sandwiches, and some pasta dishes). The menu may also have a “choose your own ingredient” special for salads, hamburgers, or sandwiches. Either way, dishes made just for you are much easier for the kitchen to modify than meals that are prepared or cooked in advance.

3) Choose gluten-free when possible

Gluten-free products are free from wheat, rye, and barley, all of which contain the FODMAP fructan. So, by choosing gluten-free products, you’ll be eliminating one source of FODMAPs from your meal.

Keep in mind, though, just because a product is gluten-free doesn’t automatically make it low FODMAP. So remember to ask your server questions about the products they use and make sure to check your Monash app for low FODMAP serving sizes.

4) Steer clear of savoury sauces, marinades, and dressings

Dishes that are marinated or covered in savoury sauces likely contain garlic and onion. Feel free to ask your server about the ingredients used to prepare these dishes, but if they aren’t sure, steer clear just in case.

Dressings may contain garlic and onion as well as other high FODMAP ingredients. If you’re not into salad nudity, use olive oil and a lemon wedge as a make-shift dressing or ask for 2 tbsp of crumbled feta cheese (if it works for your meal). Feta cheese has a tangy flavour that complements a ton of dishes and a creamy texture that will trick your taste buds into thinking your greens are dressed to the nines.

5) Eat low FODMAP throughout the day

This will leave lots of space in your FODMAP buckets if there are sneaky FODMAPs in your meal or if you have a miscommunication with your server.

If you realize you’ve eaten a FODMAP by accident (or snacckcident), don’t panic! Almost everyone is FODMAPed at some point during the elimination phase. You haven’t broken anything and you don’t need to start your elimination over again.

Just make a note of the high FODMAP foods you ate and if you have any symptoms. Then pick up where you left off at your next meal.

Bonus Tip

Feeling hungry can make it really hard to turn down tasty food! Have a light snack before you go out to eat so you’re less tempted to go off-plan when ordering your meal.

Final thoughts

You might also like one of these:

• Does Heat Trigger IBS Symptoms? Wondering why your guts get mucked up in the heat? Here are some thoughts on why your IBS is not a fan of summer.
• How to Create a Personalized Low FODMAP Diet Ever wondered what happens after the re-challenge phase of the low FODMAP diet? Here’s what you need to know to create your customized long-term low FODMAP diet!
• Can You Have Alcohol on the Low FODMAP Diet? Trying to navigate drinking alcohol while on the low FODMAP diet? Check out these tips!