The 3 P’s of Eating Out on the Low FODMAP Diet
Has eating out on the low FODMAP diet become a source of stress and worry for you? The thought of asking the server 100 questions or having to run to the bathroom during dessert may have you avoiding restaurants entirely.
If you want to take the guesswork out of your restaurant experience, just remember the 3 P’s of dining out on the low FODMAP diet: picking, planning, and portion sizes.
1. Picking
The best case scenario for eating out on the low FODMAP diet is having a say in the restaurant selection. This way, you can suggest a location where you know there is at least one dish that you can eat. Even if you are eating in an unfamiliar area, you can still choose restaurants that are likely to have safe options, such as a Japanese restaurant for dinner or a self-serve salad bar for lunch.
2. Planning
If the words “Italian cuisine” have you running for the hills, you are not alone! Fortunately, a little planning can make a huge difference in your dining experience. Many restaurants post their menus online and some even have a list of ingredients and possible allergens. You can use the menu as a guide for selecting your meal ahead of time and writing down any modifications you will need.
If you are going to a particularly FODMAP-unfriendly restaurant, you can call ahead (during off hours) to discuss your options with the manager. If the selection seems dismal, consider bringing your own food. If all you can find is a green salad, you could pack your own sliced chicken to add. You may feel a little silly, but it’s a better option than having to camp out in the restroom for the night.
3. Portion sizes
Don’t forget that the high FODMAP classification depends on the serving size. For example, 30g of dark chocolate is low in FODMAPs but if you exceed 30g, you may have GI symptoms. You should keep this concept in mind when eating out.
If you order a salad with a grilled chicken breast (that is free of garlic and onion) and it comes with avocado slices on the side, remember that 1/8 of an avocado is low in FODMAPs. Alternatively, if your whole meal is low in FODMAPs, you could probably get away with having a bite or two of dessert. This is something you may want to test at home at first.
Many people with IBS find that eating large meals causes GI symptoms. This can be a problem when dining out because a single restaurant portion can often feed a family of four. Even if you order a meal that you know doesn’t contain trigger foods, you can still ask the server to put half of the meal in a takeout box ahead of time so you are not tempted to eat the whole portion.
Use the 3 P’s of eating out on the low FODMAP diet and spend less time worrying about triggers and more time enjoying yourself with family and friends!
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