How to Eat Out on the Low FODMAP Diet

Eating out when you’re following the low FODMAP diet can definitely feel overwhelming at times. Between hidden ingredients and unfamiliar menus, it’s easy to feel like staying home is the safer choice. But let’s be real—we all deserve a break from cooking and the joy of sharing a meal with friends or family. The good news? With the right game plan, dining out can absolutely be low FODMAP.

In this guide, we’ll walk you through everything you need to know to confidently eat out while in the first phase of the low FODMAP diet, including:

• How to choose a restaurant
• Smart meal choices
• Foods to watch out for
• Tips to get organized
• What to do on the day of your meal

Let’s get started.

How To Choose A Restaurant

Choosing the right place to eat is half the battle. Some restaurants have more options that are naturally low in FODMAPs than others, and knowing what to look for will make your experience much smoother.

Look for Gluten-Free Options

While gluten itself isn’t the enemy on the low FODMAP diet,  it’s the fructans in the wheat that can be problematic. Choosing gluten free options can help reduce your intake of FODMAPs. Just remember that you still need to double-check the other ingredients and ask questions when needed.

Restaurants That Tend to Work Well:

• Thai Restaurants: Many dishes can be made without onion or garlic. Stir-fries with plain meats and low FODMAP veggies (like carrots, bean sprouts, or bell peppers) are often easy to customize.
• Japanese Cuisine: Sushi is a solid choice. Stick to rice-based options and ask for no onion, garlic, wasbi paste or spicy mayo.
• Steakhouses: Think simple—grilled meats, baked potatoes, and salads with olive oil and lemon.
• Casual Cafes or Bistros: Many offer build-your-own salads, protein bowls, or egg-based dishes that can be tailored to your needs.

Pro tip: Chain restaurants often have allergy-friendly menus online, which can give you a head start on what to order or avoid.

Low FODMAP Meal Ideas That Work

Even in places with limited options, you can usually find (or build) something safe with a little creativity and clear communication.

Some Ideas to Get You Started:

• Custom Salads: Ask for a base of leafy greens with low FODMAP veggies like cucumber, tomato (small servings), carrot, and olives. Bring your own dressing, or ask for olive oil and lemon juice. Skip onions, croutons, mushrooms, cashews and dried fruit and limit your intake of avocado and chickpeas.
• Sushi Rolls: Choose rolls with simple fillings like cucumber, tuna, or egg. Skip tempura and teriyaki based options.
• Grilled Meat & Veggies: Ask for unseasoned steak, chicken, or fish with plain steamed or roasted vegetables. Double-check that there is no garlic or onion seasoning.
• Omelettes: Great for brunch! Just avoid fillings like mushrooms, asparagus, onion or garlic.
• Gluten-Free Pasta: Check that it’s made from a rice and maize or quinoa blend. Then request olive oil or a tomato-based sauce without garlic or onion. Add your choice of meat and low FODMAP veggies and cheese.
• Fries or Wedges: Ask how they’re seasoned (opt for no seasoning if it contains onion or garlic). If plain, they’re a good option—just skip dipping sauces unless you bring your own.
• Pizza: choose a gluten-free pizza base with plain tomato paste (add oregano, thyme, and basil), then flavour with low FODMAP ingredients and cheese. Ask that they do not add onion, garlic or additional sauces to the pizza without your permission.

Don’t be afraid to order off the menu. Registered dietitian, Hannah Hunter, suggests chatting to wait staff and ordering a special meal if needed. Restaurants can usually accommodate simple requests like plain chicken breast or a piece of fish with potatoes and low FODMAP veggies like carrots or green beans. Make sure you focus on what you can have as well as keeping what you can’t have in mind.

Meals with Sneaky FODMAPs to Watch Out For

Some meals might look suitable at first glance but are loaded with hidden FODMAPs. Keep an eye out for:

• Sauces & Dressings: These often contain onion, garlic, honey, or high-FODMAP thickeners. Always ask how they’re made.
• Soups, Stews & Risottos: These are usually cooked with stock that contains onion and garlic.
• Burgers: Minced meat patties often include onion and garlic powder—even if it’s not listed on the menu.
• Creamy Sauces: Alfredo, carbonara, and sour cream-based dishes are typically high in lactose and not low FODMAP-safe.
• Pre-marinated Meats: Always ask how meat has been seasoned before ordering.

When in doubt, ask to speak to the chef or choose a simpler, whole food-based option.

Tips to Get Organised Ahead of Time

Do a Little Homework

Once you’ve picked a restaurant, check their menu online. This gives you time to plan or spot red flags in advance.

Call Ahead

A quick phone call can make a big difference. Let them know you have specific dietary needs and politely ask if they can accommodate them. You might say something like:

“Hi, I follow a special diet that avoids gluten, dairy, garlic, and onion. Would it be possible to have a plain grilled chicken breast with a side of vegetables, without sauces or seasoning?”

This gives them time to prep a suitable option—like reserving a piece of plain meat or preparing a low FODMAP dressing.

On the Day: Make It as Easy on Yourself as Possible

Before You Go:

• Stick to the low FODMAP foods all day to keep your total FODMAP load low.
• Have a small low FODMAP snack (like a small just ripe banana (no brown spots) or low FODMAP granola bar) before heading out so you’re not starving.
• Bring a written list of high and low FODMAP foods to help explain your needs to staff.

At the Restaurant:

• Be friendly and polite—kindness goes a long way!
• Explain clearly that you have a medical condition that requires you to avoid certain foods. Most staff are more than willing to help when they understand it’s health-related.

• Ask that nothing be added to your meal without checking with you first.

• If something comes out wrong (say, your salad has onions), don’t be afraid to politely ask for a remake.

Final Thoughts

You’ve done the work, planned ahead, and advocated for yourself—now it’s time to relax and enjoy the company. Eating out while low FODMAP isn’t always easy, but it is possible. With a little prep and some good communication, you can still enjoy great food and good times.

And remember—you’re not alone! For more low FODMAP tips, recipes, and support, come join our community on Facebook. You’ve got a whole crew cheering you on.

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