dining out low fodmap diet

5 Tips For Dining Out When on a Low FODMAP Diet

Eating out on a low FODMAP diet can seem like a struggle. I’ve got news for you, this isn’t true! We all deserve to enjoy a stress free evening out. I’ve got 5 tips to share with you to leave you feeling ready to head out for a fuss free low FODMAP dinner.

1. Plan Ahead For Stress Free Dining

Almost all restaurants and pubs will be able to accommodate your needs if you call ahead. Fortunately most menus can be found online ahead of time, so checking what your options are doesn’t need to be stressful. It is fair to say that many people won’t have heard of FODMAPS or a low FODMAP diet so be prepared to explain what you can and can’t eat and I’m sure they will help.

low fodmap diet

2. Avoid Soup on a Low FODMAP Diet

Think about most of the recipes you’ve ever come across for soup, they almost always contain onion. At home it is easy for us to leave out the onion but in a restaurant soups are batch cooked ahead of time so best to stay safe and avoid it when following a low FODMAP diet.

3. Are Sauces Suitable for a Low FODMAP Diet?

Most sauces and dips contain onion and garlic (they’re just hidden) and therefore aren’t very friendly when you’re following a low FODMAP diet. If you absolutely must have some of the sauce, ask for it on the side and use it very, very sparingly. 

4. Eating Fish on a Low FODMAP Diet 

Fresh fish is a great option with some veggies on the side dressed with olive oil and freshly squeezed lemon juice, with some herbs or spices added for more interest. Avoid tuna steak, king mackerel or swordfish though as the larger fish are high in mercury, which is neurotoxic in large amounts. If a restaurant has fresh fish on the menu even if it states it is served with a sauce, it is worth asking if you can have it served in this way.

5. Vegetarian and Seafood Options

Sadly not every vegetarian and seafood option will be FODMAP friendly, but more often than not they are quicker to prepare. Seek advice from whoever is serving you about the ingredients and then ask for the dish to be freshly prepared avoiding high FODMAP options.

Remember: You aren’t a fussy eater, you eat this way for your health. Stress can be a trigger of digestive issues, so plan ahead, relax and most importantly enjoy the experience! 

Posted in Blog, Lifestyle.