For people with irritable bowel syndrome who are on the low FODMAP diet, navigating restaurants and menus can feel overwhelming. Dining out should be fun and pleasurable, so I’m going to walk you through some tips and tricks for eating out low FODMAP style.
Aim for LOWER fodmap rather than strict LOW fodmap
It’s so important for your physical and mental health to be flexible and compassionate with yourself, especially when you’re in the midst of a pretty complicated elimination diet like the low FODMAP.
I hear people say “I can’t eat this, I can’t eat that” when describing their FODMAP restrictions and this simply isn’t the case. The diet is LOW fodmap, not NO fodmap.
As you can see on the Monash FODMAP app, many foods labelled as high FODMAP have smaller serving sizes that are low FODMAP. This means you can eat low FODMAP serving sizes of high FODMAP foods.
I’m not going to lie, it’s tricky eating out on the low FODMAP diet because restaurant meals are made with lots of ingredients that are difficult to control, and garlic and onion are everywhere.
It’s OK if your restaurant meal is not 100% low FODMAP. It’s also OK if you have a few meals a week that are a smidge high in FODMAPs. This doesn’t mean you’ve undone your efforts and ruined your diet. In fact, if most of your other meals are low FODMAP, it’s possible you won’t even notice a meal or two that are more moderate in FODMAPs.
When it comes to eating out, it’ll be easier (and more enjoyable) to aim for lower rather than low FODMAP meals.
Tips for eating out low FODMAP
Review the menu beforehand
Most restaurants display their menus online, making it easy for you to see if there are any meals or substitution options that are low FODMAP. Compare the meal ingredients to the Monash FODMAP app to see if the restaurant serves lower FODMAP choices you can enjoy.
Call ahead
Some restaurants may not be able to accommodate certain substitutions because high FODMAP ingredients like onion and garlic are in everything. If you have any questions about the feasibility of substitutions, call the restaurant in advance to inquire.
Watch your portions
For many with IBS, eating large meals can kick off significant bloating and discomfort. Since it’s probably easier to control your portion than the FODMAPs in a restaurant meal, consider finishing your meal at the point where you just begin to feel full, then take the rest home. There’s no shame in a doggy bag!
Limit sauces
Sauces are where you’ll often find garlic and onion, and sometimes lactose. Look for grilled or roasted foods and ask for sauces on the side when possible so you can regulate the amount you eat (eg. salad dressing).
Opt for low FODMAP starches
Choosing low FODMAP starches will help keep your fructan consumption in check. Some excellent low FODMAP starches include:
- Rice
- Quinoa
- Polenta
- Potatoes
- Oats
- Buckwheat
- Gluten-free breads, buns, crusts, etc
- Gluten-free pasta
Stick to low FODMAP alcohol (in moderation)
Alcohol can be a gut irritant and trigger symptoms for some people. In addition to this, FODMAP content in alcohol varies, so select booze that’s low in FODMAPs and sip modestly:
- Beer – 1 can (355mL)
- Red wine – 6 oz
- White wine – 6 oz
- Sparkling wine – oz
- Whisky/bourbon/scotch, gin, brandy, tequila, vodka – 1.5 oz (1 shot glass)
Split dessert
Desserts are typically rich foods that are high in sugar and fat. They’re also sources of FODMAPs like lactose (dairy), fructans (wheat flour) and fructose (honey). Sweet treats can nourish the soul, so you don’t need to completely eradicate them from your diet. Instead of eating an entire dessert, cut it in half and share it with your dining companion.
Consider Fodzyme
If you completed phase 1 and 2 of the low FODMAP diet, and you identified fructans (especially garlic and onion), GOS or lactose as triggers for your symptoms, Fodzyme might be a handy solution to restaurant related symptoms.
Fodzyme is a flavourless powder that contains enzymes for breaking down fructans, GOS, and lactose. You sprinkle it evenly on your food, mix it in, and eat up. The company that makes Fodzyme encourages people to use it only after completing the low FODMAP elimination diet and identifying fructans, GOS and lactose as FODMAP sensitivities.
Are there any low FODMAP restaurants?
No, unfortunately there are no low FOMDAP restaurants at this time.
FODMAP-friendly restaurants and cuisines
While there are no dedicated low FODMAP restaurants, certain restaurants and cuisines make eating out low FODMAP easier and therefore more enjoyable.
*I am not affiliated the restaurants mentioned below. I’ve eaten at them and enjoyed my meals. This information is purely for educational purposes.
Steakhouse
Because animal protein does not contain FODMAPs, steak with a low FODMAP side is a fairly decent option when dining out. Choose a lower fat cut like sirloin, and opt for potato or low FODMAP vegetables as your side. Never feel silly about taking whatever wee morsel remains at the end of the evening and enjoying a steak and eggs breakfast the next morning (I’ve been known to do this 🙂 ).
Lower FODMAP at The Keg: Top sirloin with baked potato and a garden salad to start.
Japanese
Sushi is one food that isn’t high in garlic or onion. And common ingredients like seafood, rice, seaweed, cucumber, carrot, unagi sauce, and soy sauce are low FOMDAP. Some high FODMAP foods, like avocado and tempura (batter made with flour) are prevalent though. The best way around this is to eat a variety of sushi and nigiri rather than eating 12 avocado rolls – see my example below.
Lower FODMAP at Sushi Fresh: For the salmon or tuna poke bowl, ask the chef to hold the onion and go light on the avocado. For sushi: 3 pieces maguru (tuna) nigiri, 2 pieces seared salmon nigiri, 3 pieces ura maki sweet potato roll, 3 pieces ura maki shrimp tempura roll.
Pubs
A classic pub burger with a gluten-free bun and fries or a garden salad is pretty easy to enjoy and generally pretty low in FODMAPs too. Since cheddar cheese is very low in lactose, you can absolutely order a cheeseburger. However, if your desired burger has caramelized onions or mushrooms, ask the chef to hold them.
Lower FODMAP at Mill Street Brewery: Pub Burger or Brewmaster’s Smash on a gluten-free bun, with fries or Brewpub salad. Ask if the “secret sauce” is high in garlic and onion and if so, ask the chef to substitute it with simple mayonnaise.
Vegetarian
Vegetarian restaurants and menu options are popping up more and more. Soy is a commonly used protein in vegetarian cuisine, but that’s OK because firm tofu, tempeh, and edamame are all low FODMAP. Look for low FODMAP vegetables, ask for subs or holds with high FODMAP ingredients, and choose a low FODMAP starch like rice, rice noodles, or quinoa.
Lower FODMAP at Pure Kitchen: Fantastic Noodles and Profound Pad Thai.
Pizza
Pizza allows for a high degree of customization: you can choose your toppings, ask for gluten-free crust, and sometimes switch up the pizza sauce. Since cheese is very low in lactose, you needn’t worry about it, but if you prefer to go dairy-free, many pizza joints offer dairy-free cheese now.
Lower FODMAP at Panago: Panago pizza is highly customizable. Not only can you order a gluten-free crust, but you can also choose your toppings, sauce and cheese, as well as the amount used.
Breakfast spots / diners
Classic diner breakfasts are found on almost every breakfast menu. A plate of bacon, eggs, potatoes and 1 slice of wheat toast is low FODMAP. Of course, if you prefer gluten-free toast, many restaurants offer this option.
Oatmeal is also quite common on breakfast menus these days, and it’s often pretty simple to customize your oatmeal. For example, ask for maple syrup instead of honey, lactose-free milk or almond milk instead of regular milk, and banana or blueberries instead of apple slices.
Lower FODMAP at Oat Couture: Oatmeal bowls – Canuck, Lunch Box, and Atlas with maple syrup to replace the honey.
Lower FODMAP at Cora’s Breakfast and Lunch: Spinach and cheddar omelette with potatoes, fruit and 1 slice of wheat toast.
Cuisines that make eating out low FODMAP a challenge
Cuisines that use generous amounts of garlic and onion will make eating out on the low FODMAP diet a bit challenging. Indian, Chinese and Italian cuisines rely heavily on garlic and/or onion. Call the restaurants to see if it’s possible for the chef to remove garlic and onion from sauces in meals you’re interested in. Heads up: this may not always be possible if sauces are pre-made in bulk.
Non-FODMAP triggers when eating out
Apart from FODMAPs, some other elements of eating out can contribute to IBS symptoms as well.
Meal timing
For many with IBS, symptoms can build through the day. If you find that a big restaurant meal at supper leaves you curled up on the couch afterwards, consider dining at brunch or lunch instead.
Bubbles and booze
Carbonated beverages introduce gas into the digestive tract, thereby contributing to bloating and distension. Apart from being a gut irritant, alcohol can speed up gut motility and trigger diarrhea when consumed in large quantities. My two cents: stick with water.
Hot and spicy
Many people with IBS report that hot and spicy food triggers digestive symptoms, so if this is the case for you, steer clear of these foods when eating out.
Anxiety
Feeling anxious about eating out is another potential non-FODMAP catalyst for gut symptoms. Take some deep breaths before eating, eat at a leisurely pace, and savour your food. Consider situating yourself close to the washroom if you’re worried about diarrhea, and wear loose, comfortable clothing that doesn’t constrict your abdomen.
Bottom line
Eating out when you’re on the low FODMAP diet is tricky, so give yourself a break. It’s easier to aim for lower FODMAP rather than 100% low FODMAP.
Do your homework in advance – check out the menu online and call the restaurant to ask questions about ingredients and substitutions.
Since garlic and onion are everywhere, order grilled, roasted or baked foods where possible. Go gluten-free or choose low FODMAP starches like rice and potato. Drink water, limit bubblies, and opt for low FODMAP booze.
Above all else, remember to enjoy yourself and savour the delectable edibles!
Have a favourite restaurant where it’s easy to eat low FODMAP? Let me know in the comments below!
xoAndrea, RD
