4 Tips for FODMAP-Friendly Food at Restaurants
April 10, 2024
One of the trickiest things about following the FODMAP dietary treatment is eating out. There are no restaurants specifically focused on gut-friendly food, so it’s important to be brave and set some demands. If you do it the right way, it’s usually not a problem to modify the menu or ask for things to be added or removed.
Gluten and lactose are the easiest
Gluten and lactose are relatively easy to avoid because they’re more obvious. Just be cautious, as not all restaurant staff are familiar with the difference between gluten and lactose. Vegetables and legumes are visible and can be removed. The biggest culprits are onion and garlic, as they’re hidden in almost everything, often used as a base in stocks and broths. By asking for food without onion and garlic, you not only help raise awareness but may even encourage the restaurant to add a dish without onion or garlic to the menu. So, don’t hesitate to mention what you can and can’t eat. That way, the dining experience will be more pleasant, and you might also help others who come after you!
Here are our best tips for FODMAP-friendly food when dining out with IBS:
- Sushi – Opt for pure fish pieces (sashimi) or sushi with rice, and limit avocado. Miso soup is fine. Ginger and soy are safe. Wasabi may contain small amounts of sorbitol, so it should be limited.
- Thai Food – Red curry contains small amounts of garlic, but if you avoid the sauce, it’s usually okay. Avoid cauliflower and sugar snap peas. Rice and rice noodles are fine, but steer clear of glass noodles and egg noodles.
- Traditional Dishes – Choose plain meat, chicken, or fish with rice or potatoes. Avoid sauces and stews.
- Salads – Choose salads with shrimp, chicken, or meat. Build-your-own salads are available in most shops, allowing you to choose exact quantities.
Enjoy your meal!
Belly Balance digital treatment
In the Belly Balance app, you can log symptoms, keep a food diary, scan products, find FODMAP lists, and much more to help you manage your IBS.
Try the app for freeSofia Antonsson
Reg. Dietitian, Belly Balance
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