Here are the key things to keep in mind when eating out with IBS or IBD
When eating out with IBS or IBD, it’s crucial to research the restaurant menu beforehand to identify low-FODMAP or gluten-free options. Choose simple, unspiced dishes and ask for modifications, such as swapping sauces for olive oil or asking for grilled instead of fried items. Carry digestive enzymes or medications if needed, and try to dine during off-peak hours to minimize stress. Being open with the restaurant staff about dietary needs can lead to a more accommodating experience.
1
Avoid Fried Foods
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Fried and greasy foods are common triggers for both IBS and IBD. Choose baked, grilled, or steamed options to reduce the risk of a flare-up.
2
Stick to Safe Foods
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When in doubt, choose foods you know are safe for your digestive system, such as plain rice, grilled chicken, or steamed vegetables.
3
Opt for Low-Fiber Options
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High-fiber foods can irritate the gut during flare-ups. Choose lower-fiber alternatives like white rice, potatoes without skin, and cooked vegetables.
4
Ask for Modifications
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Don’t hesitate to request adjustments to your meal, such as no onions, garlic, or sauces that might contain high-FODMAP ingredients.
5
Eat Slowly
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Eating too quickly can lead to bloating and discomfort. Take your time to chew thoroughly and enjoy your meal, reducing the likelihood of triggering symptoms.
6
Research the Menu
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Check the restaurant’s menu online before dining out to identify dishes that align with your dietary restrictions and avoid risky ingredients.
7
Call Ahead
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Consider calling the restaurant in advance to discuss your dietary needs. Some restaurants are more accommodating when given time to prepare alternatives.
8
Be Mindful of Ingredients
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Ingredients like garlic, onions, and legumes may be hidden in sauces or marinades. Always inquire about what’s in your food to avoid surprises.
9
Stay Hydrated
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Drink plenty of water with your meal to help digestion. Avoid alcohol and caffeine, which can irritate the gut and exacerbate symptoms.
10
Inquire About Preparation
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Ask how dishes are prepared and avoid those cooked with trigger ingredients like garlic, onions, and certain oils that may cause bloating or discomfort.
11
Portion Control
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Large meals can overwhelm the digestive system. Opt for smaller portions and avoid overeating, which can trigger IBS or IBD flare-ups.
12
Timing is Key
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Eat at times when the restaurant is less crowded to avoid stress, which can aggravate IBS or IBD symptoms. A relaxed environment helps digestion.
13
Avoid Carbonated Drinks
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Fizzy drinks can increase bloating and discomfort. Stick to water, herbal tea, or non-carbonated beverages to avoid exacerbating your symptoms.
14
Choose Simple Dishes
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Opt for plain, grilled, or steamed foods without heavy sauces or seasonings. Simple dishes are usually less likely to trigger symptoms.
15
Stay Calm and Relaxed
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Stress can worsen IBS or IBD symptoms. Practice relaxation techniques like deep breathing before and during the meal to reduce anxiety.
16
Know Your Triggers
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Understand which foods trigger your IBS or IBD symptoms and avoid these when eating out. Common triggers include spicy foods, high-fat meals, and dairy products.
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Have a Backup Plan
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Carry over-the-counter medications, like antacids or anti-diarrheals, in case symptoms flare up during or after the meal.
18
Order Dressings on the Side
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Dressings and sauces can contain hidden FODMAPs. Request them on the side so you can control the amount and avoid triggers.
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Bring Digestive Enzymes
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Carrying digestive enzymes or other supplements recommended by your doctor can help with digestion and prevent symptoms during or after the meal.