Eating Out on the Low FODMAP Diet

Jenelle Croatto APD

​There is no need to give up your social life when following a Low FODMAP Diet. 
 
With a few handy tips up your sleeve, you can still socialise over food and say “yes” to that dinner invite.
 
CHECK THE MENU AHEAD OF TIME
Many restaurants display their menus on their website and/or they can often be found on various restaurant rating websites or apps.  If you can, peruse the menu beforehand so you can look for meals that contain low FODMAP ingredients.  
If it’s not possible to find the menu, try calling the restaurant ahead of time.  Being organised and prepared can also reduce stress, which is another common cause of IBS.
 
LOOK OUT FOR SAUCES, DIPS & DRESSINGS
Garlic and onion often sneak their way into various meals through sauces, dips and dressings.  If it’s not possible to order these without the added garlic or onion, ask if you can have these to be provided on the side.
 
WHEN IN DOUBT – GO FOR SIMPLE
If your FODMAP detective skills find no suitable option, try ordering a few side dishes or ask for a serve of meat (or plant protein) and steamed vegetables or salad.
 
REDUCE YOUR FODMAP LOAD
If you have plans to eat out, lower your total FODMAP load by eating lower FODMAP meals/snacks before going out to eat.  This way, if you happen to mistakenly (or by no fault of your own) eat higher FODMAP foods you may not exceed you personal FODMAP threshold.
 
REMEMBER – A Low FODMAP Diet is not a NO FODMAP Diet.  Do your best to eat lower FODMAP foods and remember to also enjoy the experience of eating out.