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How to Eat Out on the Low FODMAP Diet

Last updated on Oct 4th, 2016 Authored by Alana Scott     Reviewed by Hannah Hunter (RD)
Restaurant Setting: How To Eat Out on the Low FODMAP Diet

Eating out at a restaurant while on the low FODMAP diet can feel like a nightmare! However we all deserve a night off cooking and to enjoy a meal with friends and family. This blog will give you a few tips to help you eat out on the low FODMAP diet by helping you choose a restaurant and select a safe meal.

Choose the type of restaurant:

Take your time when selecting a restaurant as this will help ensure you have safe dining options on arrival.

  • Select a restaurant that has a good range of gluten free options. While gluten isn’t the problem on the low FODMAP diet, choosing gluten free will eliminate wheat, which is a major source of oligosaccharides.
  • I find Thai restaurants can often tailor their meals to be low FODMAP, as you can select low FODMAP stir fry or steamed vegetables and request onion and garlic free sauces.
  • Japanese and Chinese restaurants can often be good as they offer rice-based cuisine.
  • Steak houses offer meat, potato, and salad dishes that are often easy to adapt.

Safe Low FODMAP meal options:

  • Salads are often a safe option as they can be tailored to your needs and can be made tasty with lemon juice and olive oil. You can even take your favourite homemade salad dressing with you when you eat out. When choosing a salad check for dried fruit, bread (croutons), onions, mushrooms, apples, and cashews, and limit your serving of avocado and chickpeas.
  • Sushi can be a safe low FODMAP option. The small amounts of wheat found in soy sauce is not a problem on the low FODMAP diet. If your sushi rolls contains avocado you will need to limit your serving size. Tempura is also made with wheat, so if you are in the elimination phase you may want to avoid any tempura containing rolls, or limit your serving size to one. Seaweed and rice are naturally low FODMAP.
  • Steak with a side of vegetables can often be low FODMAP. You just need to check and see if the steak has been pre-marinated in high FODMAP ingredients.
  • Grilled or roasted chicken, beef, or fish are often safe options, just check what seasonings have been added to the meat.
  • Choose an omelette with low FODMAP ingredients – make sure they don’t add high FODMAP ingredients like milk, onion, certain spices, or flour.
  • Ask for gluten free pasta with olive oil, low FODMAP cheese, and your choice of meat and low FODMAP veggies.
  • French fries or potato wedges. Check that they have not been seasoned with onion or garlic (small amounts of wheat should not be a problem). Avoid using dipping sauces or ketchup as these often have hidden FODMAPs.
  • If ordering a pizza, chose 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:

  • Sauces and salad dressings often contain hidden FODMAPs, so ask what they seasoned, sweetened and thickened them with.
  • Risottos and broth-based dishes like soups and stews may need to be avoided as they often contain hidden onion and garlic.
  • Hamburgers can be problematic as minced meat often has high FODMAP ingredients, such as garlic and onion, added into the patties.
  • Avoid meals that contain cream based sauces or sour cream as these will contain moderate to high levels of FODMAPs.
  • Pre-marinated meats often contain hidden FODMAPs like onion and garlic powder so ask what the meat has been seasoned in before ordering.
  • If the restaurant staff can’t tell you exactly what is in the meal, ask to talk to the chef or choose a different meal.

Get Organised

  • Once you have selected a restaurant give them a call. I’ve found many restaurants like to be given the heads up that you have special dietary requirements.
  • Before you ring, look online and see if you can find a meal from their menu that you would like to adapt.
  • Explain to the waitress that you have dietary requirements and give her a list of your definite no-go foods. I normally start by saying that I am dairy, gluten, onion, and garlic free. Then tell her items in specific dishes I can’t have. For example, last time I went out I wanted steak with salad with a mustard dressing. I gave her my list and then mentioned any salad and dressing related ingredients that might be a problem.
  • Pre-warning the restaurant also gives them the chance to reserve you a piece of un-marinated meat or create a sauce that doesn’t have high FODMAP ingredients.
  • Between you and the waitress you should be able to sort a meal over the phone, which you can confirm when you get to the restaurant.
  • If possible dine at off-peak times as this will allow them to spend more time when preparing your meal.

On The Day

  • The day of your meal out make sure you stick strictly to the low FODMAP diet. That way if you come into contact with FODMAPs during the meal, hopefully the reaction won’t be quite as bad, as you will have had a lower FODMAP load during the day.
  • Have a safe low FODMAP snack just before you leave to settle your stomach.
  • If you can’t ring the restaurant beforehand, then explain to the waitress your food requirements as soon as you get to the restaurant so they can help find a meal solution for you.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

  • Take a written list of low and high FODMAP foods with you that you can give to the restaurant staff (it makes it easier on you and on them).
  • Even if a meal doesn’t look like it contains any high FODMAP ingredients you still need to check. Also ask that they don’t add anything to the meal without asking you first.
  • Stay polite and friendly when dealing with restaurant staff and let them know that you have a serious medical condition (this way they know you aren’t just being fussy). Once they know this they are normally happy to help, however if you have any problems ask to speak to the manager.
  • If your order comes out wrong – ie with added onions tell them that it will make you sick and ask for it to be completely remade (not just have the onions taken off).

Once you have followed these steps you have done everything in your power to ensure you have a safe low FODMAP meal. So if possible try and relax and enjoy being with your friends and family. Good luck and happy eating! For more tips on how to thrive on the low FODMAP diet follow us on Facebook.

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Hannah Hunter (RD)

Hannah Hunter is a UK registered dietitian specialising in adult food allergy and intolerance. She has extensive experience in helping people with IBS and underwent FODMAP training at King’s College London in 2011. Along with fellow dietitian Janet Hopk... Read More

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Alana Scott

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Mar 1

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It’s meatless Monday! What’s on your dinner menu today? Leave me a comment below 👇

On our menu is a low FODMAP vegan chili.

#chilli #veganchile  #tummyfriendly #foodintolerances #ibs #fodmapfriendly #fodmap #glutenfree #glutenfreelife #coeliac #fodmap #lowfodmap #meatlessmonday #inmykitchen

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Feb 26

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

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Feb 22

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

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Feb 13

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

#FODMAP #brunch #valentinesday #lowfodmap #glutenfreerecipe #coeliac #foodintolerances #glutenfreelife #brunchdate #lowfodmaprecipe #dairyfree #foodphotographer #inmykitchen #scrambledeggs #eggs #breakfast #glutenfree

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Jan 29

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Who loves eating the rainbow for dinner? 🙌 I do! 

It's hot here at the moment which means rice paper rolls make a refreshing low FODMAP dinner option.

I love that you can prep all of the ingredients in advance so you don't have to slave over a hot stove in the evenings.

What's your go-to summer meal?

P.S. You can get the recipe on alittlebityummy.com or follow my profile link.
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#lowfodmap #vegan #ricepaperrolls #seasonaleats #fodmapfriendly #vegetarian #foodintolerances #fodmapfriendly #fodmap #coeliac #glutenfreerecipe #lowfodmaprecipe #foodblogger #foodphotographer

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I have exciting news! I’m incredibly honoured to announce that I’ve been nominated as a semi-finalist for the 2021 Young New Zealander Of The Year award.

It’s a privilege supporting people with Irritable Bowel Syndrome and other gut issues and I can’t wait to see what 2021 brings.

I also want to say thanks to the team behind the New Zealander of the Year Awards for making these awards possible.

@nzeroftheyear @kiwibanknz 
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#newzealanderoftheyear #nzeroftheyear #lowfodmap #coeliac #irritablebowelsyndrome #digitalhealth #telehealth #healthcare #fodmap #nutrition #guthealth
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Comments

  1. Cindy C. says

    December 14, 2019 at 3:20 pm

    Thank you – all information has been very helpful.

    Reply
  2. Barbara Jones says

    March 13, 2020 at 1:58 am

    Hi Alana, I have just discovered your website. Great hints about eating out which I have been afraid to do. I am fructose malabsorbtion and mildly sorbitol, but I now have diabetes, on insulin as my pancreas is no longer working. I am 82 and cook for myself and husband. I have followed FODMAPS for 5years and have a favourite diatitian, who has ‘saved my life’.
    I can eat wheat but oats is a problem, so I am a bit unusual. Love your book and will try the recipes except the pavlova !

    Reply
    • Alana ScottAlana Scott says

      March 13, 2020 at 7:04 am

      Hi Barbara,

      Thanks for sharing your story! It’s great to hear that you have had the help of an amazing dietitian and that you have a good understanding of your tolerance levels. I hope the eating out tips help and I look forward to hearing about what you make from The Gut Friendly Cookbook!

      Reply

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