Irritable bowel syndrome (IBS) is a common digestive disorder that affects millions of people worldwide. Managing IBS often involves dietary changes, such as the low FODMAP diet. This approach is a popular for symptom relief and successful for many. However, eating out on the low FODMAP diet can be challenging though. This blog aims to guide those following a low FODMAP diet through the restaurant scene, empowering them to make informed choices. You can still enjoy culinary experiences without compromising your well-being.

Understanding FODMAPs and their impact on IBS

FODMAPs, or Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols, are a group of carbohydrates that are poorly absorbed in the small intestine. These carbohydrates can ferment in the large intestine, leading to symptoms such as bloating, gas, diarrhoea and constipation. The low FODMAP diet aims to reduce the intake of these trigger foods, thereby improving IBS symptoms.

Strategies for dining out on a low FODMAP diet

When dining out, careful planning and communication with your friend/restaurant is crucial to ensuring a enjoyable meal that doesn’t bring on symptoms later. Here are some key strategies to navigate the culinary maze:

1. Research and prepare: Before heading out, research restaurants that offer low FODMAP options or have a receptive staff. Check online reviews or contact the restaurant directly to inquire about their low FODMAP menu or willingness to accommodate dietary restrictions.
2. Choose simple options: Opt for grilled or roasted meats, poultry or fish as a protein source. These options are generally low in FODMAPs and can be paired with low FODMAP vegetables like asparagus, carrots, spinach and courgette.
3. Vegetarian/vegan options: This can be tricky eating out on the low FODMAP diet, so try to minimise beans and choose low FODMAP vegetables. Keep to plain alternative protein sources, such as plain quorn or soya mince.
4. Grains and starches: Select gluten/wheat-free options like rice, quinoa or gluten-free pasta. Avoid wheat-based bread, pasta and crackers, as they are high in FODMAPs.
5. Sauces and dressings: Ask for sauces and dressings on the side to control the amount of FODMAP-containing ingredients like onions and garlic.
6. Dairy alternatives: Opt for lactose-free or dairy-free milk and cheese alternatives. Check with the restaurant about the preparation of dairy-free dishes.
7. Desserts: choose a fruit salad, using low FODMAP fruits, maybe with some dairy-free ice cream or meringue. Sorbets are also a good choice, made from low FODMAP fruit.
8. Communicate effectively: Inform your server about your low FODMAP diet and any specific sensitivities or allergies. Open communication will help them understand your needs and make informed recommendations.

Examples of low FODMAP dining options:

1. Steak with grilled vegetables and rice pilaf: A classic dish that can be easily tailored to a low FODMAP diet.
2. Grilled salmon with roasted sweet potato and steamed green beans: A nutrient-rich meal that is both delicious and low in FODMAPs.
3. Meat and veg dinner: Meat and poultry are low FODMAP. Combine this with potato and low FODMAP vegetables and a low FODMAP gravy results in the traditional cooked dinner.
4. Chicken stir-fry with low FODMAP vegetables and quinoa: A flavourful and versatile dish that can be customized to your liking. Substitute the meat with an alternative protein source and this is then suitable for vegetarians/vegans.
5. Low FODMAP pizza: Opt for a gluten/wheat-free crust, a low-FODMAP sauce and a variety of low-FODMAP toppings.
6. Pasta salad with grilled chicken, low-FODMAP vegetables and a light vinaigrette: A refreshing and protein-packed option for summer days.

Embrace the change and enjoy eating out

Eating out on a low FODMAP diet may need some adjustments and compromises, but it doesn’t mean you have to sacrifice culinary experiences. With a bit of planning and communication, you can navigate the restaurant scene with confidence and enjoy meals that align with your dietary needs and preferences. The low FODMAP diet doesn’t have to be bland or boring. But, remember, adaptability is key, and there are always delicious and satisfying options available. So, embrace the culinary maze, savour the flavours, and enjoy life’s dining adventures without compromising your gut health.

Change your life in just three sessions

Need help to manage your IBS symptoms? I’m based in Cardiff, but work with IBS sufferers across the UK through online sessions. The vast majority of my clients have found that only three sessions are needed before they feel confident to move forward on their own. I will send you booklets, which have an extensive list of all the foods you can eat on the low FODMAP diet. I’m available for advice and support between sessions. Find out more about my IBS symptoms relief package. I offer a free initial telephone call for you to decide whether the low FODMAP diet is right for you. So give me a call or fill out the contact form.

Many of my clients say that working with a specialist IBS dietitian has been life-changing, and are finally managing to live more comfortable lives.

Read about previous client experiences and to help you decide it this is the right approach for you, see my webpage about IBS treatment.

Disclaimer: This blog is for information purposes only and does not substitute for professional medical advice. Please consult your healthcare provider for personalised diagnosis and treatment of IBS.