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Apr 20, 2021

Eating Out On a Low-FODMAP Diet

Avoid Inflammation Outbreaks WIth Low-FODMAP Tips While Dining Out

If you’re on a Low-FODMAP diet, you have some big restrictions on what you can and cannot eat. That may make you think that eating out at restaurants is no longer a possibility, but that’s simply not true! With these tips from Organic Restaurants, you can go out to eat and stick to your diet.

What is a Low-FODMAP Diet?

This particular type of diet is designed to help people with irritable bowel syndrome, or IBS, avoid some of the worst digestive symptoms associated with the disease. Usually, a doctor will put a patient on this diet if other restrictions, like cutting out caffeine, alcohol, and spicy food, have not done anything to help prevent IBS symptoms.

Often, these “FODMAP” foods and drinks are eliminated from the diet or severely limited for a time, like a few weeks to two months. Then certain high FODMAP foods are reintroduced to the diet to see if they cause digestive problems. The goal is to allow IBS sufferers to improve their quality of life, reduce symptoms, and eventually find their way back to a less restrictive diet overall.

A Low-FODMAP diet can be extremely limiting, but there are still ways to enjoy a meal out at a restaurant. You just have to know what to avoid and what kinds of items you can order.

Foods to Avoid

When you’re on a low-FODMAP diet, your goal is to avoid any foods that could cause digestive issues. Foods to skip include:

  • Dairy-based products, like milk, ice cream, some types of cheese, and yogurt
  • Beans
  • Lentils
  • Certain wheat-based products, including most bread, cereal, and crackers
  • Some produce, like onions, garlic, apples, pears, and asparagus
  • Natural sweeteners like honey and agave nectar
  • Artificial sweeteners, including high fructose corn syrup

As you can see, it can be quite hard to stick to a diet like this. Every meal has to be carefully planned out, which can make dining out difficult. Fortunately, there should still be some menu items that you can enjoy at most restaurants.

What to Order

If you’re in the early stages of a Low-FODMAP diet, you can still order from a few major food groups. Eggs and most types of meat should be okay. Some types of cheese, including brie, cheddar, and feta, can actually be consumed too. There are also some great dairy milk alternatives out there, like almond milk, which can be used in beverages and as ingredients in baked goods.

Grains like rice, oats, and quinoa are still on the menu, and you can still have certain fruits and vegetables. Blueberries, pineapple, grapes, cucumbers, and eggplant can all add nutrition to your meal without triggering IBS symptoms.

Stick to Your Diet at Any Restaurant

If you need more healthy eating tips and more ways to stick to your diet, visit the Organic Restaurants website and blog. We can help you find healthy restaurants nearby and we’ll give you the info you need to stay on course with even the most restrictive diet when dining out with friends.

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