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Choosing low FODMAP food at restaurants

by Bethany Willson Specialist Dietitian BSc Hons 2 Comments

Low FODMAP food might seem impossible to find at a restaurant. And you are not alone if you have IBS and eating out causes stress or anxiety. A recent study found that 85.2% of participants with IBS struggled to eat out (1). 

But eating out can be one of life’s pleasures, a way to socialise with friends or family, or simply have a break from the kitchen. So you should not have to miss out.

This post will cover how to choose low FODMAP food in restaurants and which cuisines give you the most options.

Table of Contents

  • Why is it challenging to find low FODMAP food in restaurants?
  • Tips on choosing a restaurant on the low FODMAP diet 
    • View the menu online
    • Phone ahead
    • Choose gluten-free options
  • Low FODMAP options by cuisine 
    • British pub food
    • Asian
    • Italian
    • Greek/Turkish
    • Summary

Why is it challenging to find low FODMAP food in restaurants?

There are many reasons why people may struggle to eat out on the low FODMAP diet.

The low FODMAP diet can be challenging to get your head around. It is not cutting out a whole food group, so each ingredient needs to be considered. This includes sauces and seasoning.

Menus do not specifically highlight which meals are low FODMAP in the same way they might for other dietary requirements such as gluten-free or vegetarian. So you need to check the ingredients list.

Common high FODMAP ingredients include:

  • Onion
  • Garlic
  • Wheat
  • Milk
  • High FODMAP vegetables

It might be helpful to have your Monash University app on hand to check any ingredients you are unsure of.

Tips on choosing a restaurant on the low FODMAP diet 

View the menu online

Check the restaurant’s menu and ingredients list online beforehand to give you time to prepare. This way, you can check for any FODMAPS in advance using the Monash University app. 

Phone ahead

Phoning ahead will let you see how accommodating the restaurant is to helping you choose low FODMAP food. Having an open conversation with the restaurant about your requirements and understanding their flexibility may give you more options for ordering. 

For example, they may be able to make a sauce without onion and garlic, serve sauces on the side, or swap side dishes for a low FODMAP alternative.

The following questions may help you:

  • Do you have an ingredients menu that I can see?
  • What marinade or seasoning is used on this dish?
  • Is it possible to have sauce on the side rather than on the main dish?
  • Can I swap a high FODMAP side for a low FODMAP alternative? For example, cauliflower for carrots?

Choose gluten-free options

Although gluten is not a FODMAP, wheat-based foods are usually high in fructans. This means that choosing a gluten-free option will usually lower the meal’s FODMAP content. 

You can read more about gluten and fructans here. 

Low FODMAP options by cuisine 

British pub food

Pub food is often simple as the dishes use fewer ingredients. Fewer ingredients mean it can be easier to work out if the meals are low FODMAP. 

For example, a steak and chips with a side of steamed vegetables or a roast dinner would be a great low FODMAP option.

Asian

Asian cuisines use sauces and seasoning that can make many of their meals high FODMAP.  The most common include: 

  • Onion 
  • Garlic 
  • Coconut cream or milk 
  • Avocado 

Low FODMAP options, dependent on added ingredients,  may include:

  • Sushi
  • Sashimi 
  • Grilled chicken, firm tofu or fish
  • Stir-fries (no onion or garlic)
  • Rice noodle salad
  • Pho/ramen (if no onion or garlic is used in the broth)

Italian

Italian food can be high in FODMAPs. This is because they are usually based on wheat-based carbohydrates, which are high in fructans. 

Easy swaps to enjoy your Italian meal out may include:

  • Gluten-free pasta
  • “Create your own” pizza with low FODMAP toppings (but ensure to ask if their pizza sauce contains garlic)

It is also worth checking with the restaurant the ingredients used for the sauces.

Greek/Turkish

Greek and Turkish cuisines use a lot of onion or garlic in their meals. However, restaurants often prepare food to order, so it is usually possible to ask for dishes without these.

Low FODMAP options from this cuisine might include (3):

  • Olives
  • Halloumi 
  • Salads (no onion)
  • Grilled meats or fish.
  • Rice

Summary

You can enjoy eating out while on a low FODMAP diet with some planning ahead.

Be open with the restaurants you want to eat in about your dietary needs, and get familiar with the menu ahead of time to look out for FODMAP ingredients. You can also consider cuisines that are more suited to low FODMAP options.
Article written by Annabelle Green Student Dietitian and reviewed by Beth Willson Specialist Dietitian BSc Hons

Bethany Willson Specialist Dietitian BSc Hons

Beth is UK HCPC Registered Dietitian who specialises in gastrointestinal surgery. Beth graduated from University of Surrey in 2020 with a degree in Nutrition and Dietetics.

Filed Under: Uncategorized

Previous Post: « FAST FOOD ON THE LOW FODMAP DIET
Next Post: Does FODZYME Work? 2022 Dietitian Review »

Reader Interactions

Comments

  1. Mum of two boys. says

    at

    Thanks for this advice. I feel I am crippled with my IBS. It consumes my life. I’m scared to do anything. I think about it all the time. Knowing I’m not alone helps. I have Learnt some trigger foods by looking at your advice. Hoping it will get better in time.

    Reply
    • Serena Bansal says

      at

      Hi! I am so sorry to hear this. You are definitely not alone. Please do reach out to us via our website or on email: admin@thefoodtreatmentclinic.com if you would like further help with managing your symptoms. We are more than happy to help!

      Reply

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😬 Anyone relate? 💩 Many people I talkt to a 😬 Anyone relate?

💩 Many people I talkt to are trying to manage their IBS through restriction. The irony being that even with avoiding multiple foods, they still have symptoms.

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🧅🍹🍎 Whilst this article points out 10 common IBS triggers, it's important to note that everyone will have different tolerance levels and there is no 1 cookie cutter diet for people with IBS.

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🎉 🎉 I am giving away a FREE IBS morning routine guide which you can download via the link in my bio. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​​​​​​​​​
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😪 When following a low FODMAP diet, consuming enough fibre may be challenging as often high fibre foods are restricted. However, eating enough fibre is essential for helping bulk and soften stools! ​​​​​​​​​​​​​​​​
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🥳 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​
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🙋🏼‍♀️ I am a huge advocate of the Mediterranean diet because it is repeatedly shown to be the best option for our health regardless of what is studied. AND especially in gut health.

💩 Including wholegrain, oily fish, plenty of veggies, fruits, nuts and olive oil is easy with a few tweaks to any diet!

✅ Swap your white carbs to brown
✅ Add 2 portions of fish per week - one should be oily like mackerel or salmon
✅ Eat the rainbow with fruit and veg
✅ Snack on nuts
✅ Switch your oil to olive oil

💩💩 What could you do this week to make your diet more in line with the Mediterranean diet? comment below 👇
DO YOU MOVE FOR YOUR GUT HEALTH? Comment below 👇​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
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🥵 We get told that the more intense we exercise, the better. But exercising intensely can trigger our IBS, making us feel confused about the best way to stay healthy and control our symptoms. ​​​​​​​​
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🤔 In reality, people like to over complicate exercise. This is why we use the term 'movement' in the Take Control method. Avoid the confusion and keep it simple by going for a daily 30 min gentle walk and you will see the benefits!​​​​​​​​
​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​​​​​​​​​
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🤔 Can you relate to any of these comments? Let 🤔 Can you relate to any of these comments? Let me know below 👇 ​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
😔 When you have IBS, you may feel that how you come across appears rude at times. IBS impacts every area of your life and you can feel you are constantly having to cover it up. Over time, this style of 'coping' can leave you feeling pretty isolated.​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
🙏 Instead of treading water with your symptoms, use research proven methods such as the low FODMAP diet process and mindfulness (part of the Take Control approach) to move forward with your symptoms and regain confidence in yourself and your social life!​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
🎉 🎉 I am giving away a FREE IBS morning routine guide which you can download via the link in my bio.​​​​​​​​
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#ibs #ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #chronichealth
⏩ Do you suffer from bloating? Comment below 👇​​​​​​​​
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🤰 Bloating is a common symptom for those suffering with uncontrolled IBS. Having bloating which is unpredictable and there everyday will make you feel tired, impact your relationship with your body and give you real anxiety about eating food.​​​​​​​​
​​​​​​​​​​​​​​​​
⏩ Instead of suffering with unpredictable bloating try the Take Control 2.0 approach of using the low FODMAP diet to identify your dietary triggers. By doing this, you can avoid foods which cause you bloating and start to feel more confident in your body.​​​​​​​​
​​​​​​​​​​​​​​​​
🎉 Would you like to start the day in a way which would benefit your gut? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​
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WHAT WOULD YOU ADD? Comment below 👇 ​​​​​​​​​​​​​​​​
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😣 IBS is a condition that others cannot see. As humans, we struggle to understand or truly believe in things that we can't touch, hold or see. As a result, IBS sufferers often feel quite alone.⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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😇 IBS is estimated to affect 5-10% of the worldwide population - so you really aren’t alone! Follow the Take Control process of finding a community to support you - there are lots of online forums where you can chat and share your worries with other people who completely understand. ​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning routine guide! Link in bio.⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #mumlife #dubaimom #constipation #chronicpain #chronicallyunwell #women'shealth #ibswishes
⁉️ Have you heard of these symptoms before?

😳 Both of these symptoms can be caused by a few things and one of them is bowel cancer. But we don't know based on symptoms alone so please go and get checked.

🩸Blood can appear on a toilet tissue, in the toilet bowl or it can look like part or all of your stool is black.

⚖️ Unexplained weight loss means that you have lost weight despite eating adequate calories and not really changing your exercise routine. It can be common in IBS to lose weight but this is due to eating less food and so it is explainable.

🙏🙏 If you have either of these symptoms please see your doctor to get checked, don't take the chance.

#bowelcancer #cancer #theibsdietitian
😭 Can you relate? Comment below👇👇​​​​​​​​​​​​​​​​​​
😫 Suffering from IBS can be difficult and burdensome especially when trying to go about your daily life. IBS is a condition that cannot be seen which makes it even more difficult for others to understand and can often feel very isolating😢. 

👉 Instead of keeping this condition to yourself, adopt the Take Control principle of community and get support from people who also have this condition. You can do this by opening up to friends (1 in 10 people have this!) or joining  online FB groups - this way you won't feel so alone in your fight! 
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide - link in bio.​​​​​​​​

#ibs diet #ibsbehindthescene ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth #microbiome #dubaidietitian #londondietitian #dubailife #dairyfree #prebiotics
🤔 WHICH ONES DID YOU KNOW? Comment below 👇 ​​​​​​​​​​​​​​​​
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😞 IBS is a very complex disorder to navigate by yourself. It’s more than just altering your diet, a lot of factors are at play with your IBS. Trying to work out what triggers your IBS is an absolute mind field.​​​​​​​​​​​​​​​​
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Adopting the Take Control Method, where the 4 pillars of IBS relief are all addressed (diet, movement, mental health and sleep), has helped so many of my clients to achieve that ultimate symptom relief because it considers EVERYTHING, not just what you out in your mouth.​​​​​​​​​​​​​​​​
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide - link in bio.​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​
#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
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