Eating Out and FODMAPs
Eating Out and FODMAPs
by Claire Allen, RD
For those that suffer with irritable bowel syndrome, the low FODMAP elimination diet (refresher: https://compgihealth.com/2018/12/what-on-earth-is-a-fodmap/) can often be a game-changer in determining what foods are contributing to their symptoms. It is no secret that the diet itself is a commitment that provides many challenges, one being dining out. Trying to explain the FODMAP diet to your server may take longer than eating the meal itself, so it is best to come prepared to the meal. Here are some tips that will allow you to still enjoy the social experience of dining out, without suffering the negative repercussions afterwards in the bathroom.
- Review the menu ahead of time online to alleviate stress while at the restaurant. If you are unsure of ingredients, call the restaurant ahead of time.
- Reference the Monash University Low FODMAP app as a guide for FODMAP friendly foods & portion sizes. https://www.monash.edu/industry/success-stories/fodmap
- Here is a list of low FODMAP meal options at national restaurant chains including Chipotle, Panera Bread and Starbucks. https://casadesante.com/…/low-fodmap-restaurant-meal-options
- Choose simply prepared meals such as a grilled or broiled lean protein and a low FODMAP vegetable. Ask that the protein only be seasoned with salt and pepper.
- Salads are often a safe FODMAP option as they can be tailored to meet your needs. Replace the dressing with vinegar and oil or lemon juice to avoid hidden FODMAP ingredients.
- Avoid foods with sauces, broth-based dishes, pre-marinated meats and salad dressings as they often contain onion and garlic as hidden ingredients.
- Refrain from ordering creamy dishes or desserts as they often are high in lactose.
The low FODMAP diet may appear overwhelming without the proper guidance. If you’ve been recommended this diet for your gut issues but are unsure where to start, schedule an appointment with our trained registered dietitian today at 224-407-4400 or at www.compgihealth.com. #lowFODMAP #guthealth #IBS
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