If I’m being totally honest here, when I decided to commit to the low FODMAP diet, I pretty much decided to write off eating out along with it too. Eating out on the low FODMAP felt so hard because garlic and onions are literally in everything out there- the thought of not knowing what ingredients were in the foods definitely stressed me out a bit and the limited menu choice. However, as you know in life, events come up and it’s sometimes hard to say no, or there may be dinners you agreed to already before starting the diet. If this is you, don’t worry because it is still possible to eat out, but without the freedom of ordering whatever you want (on the positive side, at least you still get to go out and enjoy the company and some foods!). In this post, I will share some tips and hacks that helped me when eating out.
Helpful Tips For Eating Out
- You do not need to explain to every waiter/server that you are on the diet. I simple just told them that I am allergic to that particular food. This made it so much easier and made me seem like a less fussy customer too! You would know most of the foods you can and cannot eat already but, if there is something you want to order that seems safe and you are still not completely sure if it contains a particular ingredient you know you can’t have, then definitely say this and they will make adjustments to the meal or recommend another dish.
- Look at the menu online before you go. This way you can look up the ingredients before hand to save you time. This helped me so much and definitely took away the stress of me thinking it would take forever to order and I felt more confident knowing what I could have.
- Take a print out of your food list, or take a picture of the list and save it on your phone. It can be quite difficult trying to remember all the high FODMAP foods you can’t have. This was so handy when I was out and about, not only for restaurants but also when I went for dinner at my friends or family too. Also another one that I have recommended before is the Monash University app (cost about £5) great for checking safe foods on the spot.
Eating Out Hacks That Helped Me
- Don’t arrive starving, have a little low FODMAP snack at home before you leave.
- Ask for sauces to be separate- there are some sauces you can have that are safe- like mayo and soy sauce.
- Stick to foods you know that you can tolerate.
- Carry some of your own low FODMAP snacks for just in case.
Safe Orders
There are certain grains and vegetables that are low FODMAP and are safe to order when out, such as white rice and potatoes. It is much easier to choose those rather than bread or pasta as even gluten free ones may contain some of the FODMAPs you can’t have.
Stick to simple, safe foods that you know would not trigger your symptoms.
Safe ordering Hacks:
- Choose grilled meat/fish over marinated in sauce. There are many grilled options on the menu- you could get a nice steak with a side of chips and plain boiled vegetables.
- Burgers without the buns (I know, it sounds so sad, no buns on a burger!) a few places replace the burger bun with lettuce instead. Five Guys offer a “bunless burger” or a “burger bowl”. And most places can serve burgers without the bun.
- Avoid bread and pasta, just stick to rice and potatoes.
- Skip dessert- most desserts will contain all the FODMAPs you are trying to avoid. See it as a win- you save money and save the waistline!
My experience eating out
Eating out was not something I did often during my 16 weeks on the low FODMAP diet. During this time, my kid’s had school holidays, so being out and about was inevitable. We went to visit family in another city, which was about a 5 hour drive away, which meant we had to stop off at a service station for some food and there was only a Subway and KFC there! Some days, I’ll be out at shopping centres or visiting friends.
Here are some of the places I visited and what I ordered:
- Subway– My only option (at the service station). I ordered a gluten free sub with no sauce (this made it so dry), turkey breast with cucumber, tomatoes, olives, and green peppers.
- Five Guys– I ordered a bunless burger with Mayo, lettuce, tomatoes, green peppers and plain fries on the side.
- Kebab Take Out- I ordered grilled chicken kebab (no pitta bread), salad (with no onions) and a side of chips (no garlic or chilli sauce).
When looking for places to eat, try to avoid the places you know that don’t do customisations to the menu. Stay away from those healthy cafe’s, as most are full of onion and legumes. Keep away from cuisines that prepare food with lots of sauces like Chinese and Indian foods that are also garlic and onion heavy.
Final thoughts
Eating out on the low FODMAP diet isn’t the easiest thing to do but it does get easier. As the days go on, you learn more about the foods you can and cannot have. Just remember this diet is only for a short period and you have to do what works for you. I was able to avoid eating out most of the times and I preferred eating the foods that I prepared and that worked for me. However, maybe you have things you need to attend and that is ok too. I really hope you find the hacks and tips useful and that it gives you confidence and reassurance when eating out. Sometimes, we have days that are not perfect but what matters most is consistency- that is when you see true see results.
And as always, if you have any questions, please reach out to me on my contacts page and I will get back to you. x