Five Tips for Dining Out with Dietary Restrictions
Having dietary restrictions shouldn’t keep you from enjoying a meal out with friends or family. I believe dining out and avoiding your food triggers improves with practice! Here are my top five tips for dining out when you have dietary restrictions:
1. Be prepared: Recommend a restaurant you are comfortable with or review the menu in advance
Feel empowered to recommend a restaurant that you know has low FODMAP options or will be willing to accommodate requests. Restaurants that designate items as gluten-free, dairy-free or vegan are usually well-versed in dietary modifications and accustomed to fielding questions, but you may be surprised what you find out at any restaurant if you just ask!
If you aren’t the one choosing the restaurant, review the menu before you go, and, if necessary, call ahead to ask about how something is prepared or if there are dishes that can be modified. It is less intimidating to do this on your own time (and at a time when the restaurant isn’t busy) instead of in front of others during the meal.
88 Acres bars are one of my favorite on the go snacks!
2. Eat something before you go
Having a low-FODMAP snack before the meal will curb hunger and help you make more mindful food choices. When a bread basket or complimentary bowl of chips and salsa arrives, you’ll be less likely to dive right in if you aren’t extremely hungry, and if either of those are your FODMAP-containing favorite, the choice to consume will be intentional, not impulsive.
Keep portions small with a cup of soup, side salad or other low-FODMAP appetizers. A la carte menus are a great way to BYO meal from simple sides, too!
3. Look to appetizers and small plates for FODMAP portion-controlled options
As we know, following a low-FODMAP diet is all about portions– in FODMAP-containing foods as well meal size in general. To avoid the digestive upset that accompanies a large meal, look to appetizers and small plates for more appropriate portions sizes. Meal starters are also more likely to be fresh and simply prepared, which are also helpful for reducing symptoms of indigestion.
Start with crudités! Deconstructed dishes like this help you choose the veggies for you.
4. Always include a (low-FODMAP) veggie
Vegetables are a must when dining out as they can be a great source of low-FODMAP fiber– one of the most important nutrients for digestive health. Fiber fills us up, which helps with the temptation to overeat and make less mindful eating decisions. Salads, because of their deconstructed nature, can be easily customized, and simple vegetable sides are almost always available.
A nicoise salad (dressing on the side!) is a great low FODMAP order. This one from Fred’s at Barneys New York in Chicago is delicious.
5. Look for simple preparation methods and hold the sauces and condiments
Simple preparation methods reduce the number of ingredients in a dish along with the risk of FODMAP-stacking. Look for raw, grilled, baked or roasted proteins along with veggies that are roasted or sautéed. Sauces and condiments remain one of the biggest offenders for hidden FODMAPs, so avoid the risk of consuming something unknowingly by asking for all dressings, sauces, and condiments on the side. Stay in control of what you consume!
This blog was originally written for FODShop, the world’s first online shop for low FODMAP food products curated by a nutritionist and FODMAP expert.