Low FODMAP Dining Out Guide: How to Order at Restaurants on a Low FODMAP Diet

An In-Depth Guide to Eating Low FODMAP at Restaurants

Eating out at restaurants can be challenging when you're following a low FODMAP diet. But it's completely possible to find low FODMAP meals when dining out! This comprehensive guide will teach you everything you need to know about ordering low FODMAP dishes at various types of restaurants.

Understanding the Low FODMAP Diet

First, let's quickly review the basics of the low FODMAP diet. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These are short chain carbohydrates that can cause digestive issues in some people.

FODMAPs are commonly found in:

• Fructose (fruits, honey, high fructose corn syrup)
• Lactose (dairy)
• Fructans (wheat, garlic, onions)
• Galacto-oligosaccharides (legumes, nuts, beans)
• Polyols (sweeteners like xylitol, stone fruits)

A low FODMAP diet eliminates high FODMAP foods for 4-8 weeks. This helps improve IBS symptoms like gas, bloating, pain and constipation in many people. After this elimination period, high FODMAP foods are slowly reintroduced to test tolerance.

Planning Ahead

Planning ahead is key for low FODMAP dining success. Here are some tips:

• Research the menu online and identify low FODMAP options
• Call ahead to ask questions about menu items and preparation
• Explain your dietary needs to your server
• Arrive early or during off-peak times to prevent rushing your order
• Bring your own low FODMAP snacks/dressings just in case

Choosing Low FODMAP Menu Items

Focus on simple dishes made with low FODMAP ingredients like:

• Chicken, fish, beef, eggs, tofu
• Rice, quinoa, gluten-free grains/pasta
• Olive oil, lemon, herbs and spices
• Green beans, carrots, zucchini, spinach, potatoes
• Blueberries, grapes, oranges, strawberries, pineapple

Avoid menu items with:

• Onions, garlic, wheat-based ingredients
• Barley, rye, sweeteners ending in '-ol' like xylitol
• High fructose corn syrup
• Dairy-based sauces and dressings
• Baked goods and desserts

Modifying Menu Items

Don't be afraid to ask for modifications like:

• Swapping a high FODMAP side for a low FODMAP veggie
• Substituting gluten-free bread or pasta
• Removing problematic ingredients like garlic, onion or cheese
• Asking for dressings and sauces on the side

Most restaurants are happy to accommodate dietary needs. Modifications may cost extra but it's worth it to be able to eat safely.

TYPES OF RESTAURANTS

Here are some tips for eating low FODMAP at different cuisines and restaurant types:

Italian Restaurants

Go for vegetable-based dishes like:

• Pasta marinara or arrabbiata sauce without onions/garlic
• Chicken parmesan made with gluten-free pasta
• Shrimp scampi with gluten-free pasta or polenta
• Caprese salad with fresh mozzarella, tomatoes, basil
• Zucchini noodles with roasted red pepper sauce

Mexican Restaurants

Build your own tacos, fajitas or burrito bowls with:

• Corn tortillas
• Meat like grilled chicken, steak or carnitas
• Salsa, guacamole, cilantro
• Rice, black beans
• Shredded lettuce, diced tomatoes

Avoid the chips, creamy sauces and beans made with onion.

Indian Restaurants

Focus on curries made without onions/garlic. Pair with rice or gluten-free bread like:

• Chicken tikka masala
• Vegetable korma
• Lamb rogan josh
• Chana masala (chickpeas)
• Plain naan, basmati rice, papadum crackers

Sushi Restaurants

Load up on sushi rolls and sashimi like:

• Tuna, salmon, yellowtail, eel, shrimp nigiri or sashimi
• Cucumber rolls, avocado rolls
• Hand rolls without rice (temaki)

Avoid tempura dishes cooked in FODMAP veggies like onion.

Steakhouse/Grill Restaurants

Order simply grilled or roasted meats, fish and veggies:

• Filet mignon, ribeye, grilled chicken
• Salmon, tuna, halibut
• Baked potato, grilled asparagus, sauteed spinach

Get sauces and dressings on the side to control portions.

Quick Service/Fast Food Restaurants

Some smarter picks include:

• Grilled chicken sandwich or wrap
• Salads with low FODMAP dressing
• Apple slices, carrot sticks, fruit cups
• French fries, potato wedges
• Plain hamburgers or cheeseburgers

Avoid fried items cooked in oil with garlic or onion.

Bakeries and Dessert Shops

Select lower lactose dairy treats like:

• Gelato or sorbet
• Dark chocolate items up to 1 ounce
• Macarons, meringues
• Small portions of cheese

Avoid large servings of creamy desserts and cow's milk.

Special Considerations

Traveling

Dining out while traveling has extra challenges. Some tips:

• Pack non-perishable snacks like energy bars, nut butters, trail mix
• Book accommodations with kitchen to prepare simple meals
• Grocery shop to stock up on fruits, veggies, gluten-free bread, dairy-free milk
• Research restaurant menus online prior to your trip
• Present dietary needs cards at restaurants in foreign languages

Social Events

With a little creativity, you can survive parties and events like:

• Offer to bring a low FODMAP dish to share
• Eat before you go so you don't arrive famished
• Fill your plate with safe foods first like raw veggies
• Politely avoid peer pressure to indulge
• Explain you are on a special diet if asked

Alcohol

You can still enjoy alcoholic drinks in moderation:

• Wine, champagne, vodka, gin, rum, tequila, whiskey
• Gluten-free beer (barley-free)
• Ciders, seltzers
• Cocktails without high FODMAP mixers

Avoid large servings and high FODMAP mixers like juice, soda, dairy-based liquors.

The Takeaway

It's entirely possible to find delicious, nourishing low FODMAP meals when eating out. With proper planning and preparation, you can follow your dietary needs while still enjoying dining out socially.

Empower yourself to make special requests to accommodate your needs. Avoid isolation and continue connecting with friends/family over food.

With this comprehensive low FODMAP dining out guide, you have all the tools to navigate restaurant menus like a pro. Now get out there and savor all the flavors you can tolerate!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.