Eating Out With Ease For IBS
Here it comes, you step into a restaurant and the anxiety of “What am I going to eat?” floods your brain. Irritable bowel syndrome (IBS) can make eating out challenging, particularly depending on where you are in the process of managing your IBS. Knowing your trigger foods, planning ahead, different cuisines, and the ability to customize dishes are all factors that have to go into the restaurant experience when you have IBS. Let's explore these elements to create a better experience and keep your mind at ease the next time you plan to go out to eat!
What are your trigger foods?
The best first step is understanding your trigger foods. You may have just started your journey in managing IBS, in this case, going out to eat might be something you want to avoid if you are in phase 1 of the FODMAP elimination diet. This is mainly because this phase doesn’t allow much room for leniency. However, staying in isn’t realistic for everyone, so understanding common trigger foods and avoiding high FODMAP foods will be important. Check out my FODMAPS 101 post to learn more about the FODMAP elimination diet and common foods to stay away from. If you have completed multiple food challenges already, you should be aware of what ingredients or meals to avoid.
Planning Ahead
If you can, try and be involved in deciding where to go. Almost all restaurants today have their menu online making it easy for you to scan and spot a meal that might work for you before even committing to a restaurant. See if there are protein-heavy dishes with sides of rice or potatoes. Just watch out for the breading on proteins as it may contain gluten and other spices! Another tip is to avoid soups and heavy sauced items. These are usually made with garlic and onions. If there are dips or dressing, see if these can be given on the side. If you enjoy Asian cuisine, this might be a good option! Asian cuisine tends to have lower FODMAP options due to its heavy rice and protein-based dishes.
Communicating With The Restaurant
Calling ahead to see if you are able to make changes to their menu items can be a big help. Informing the staff about your dietary restrictions and that they are not just preferences can often make a restaurant more willing to accommodate. Ask about their cooking methods and potential substitutions. Could they swap grilled chicken for breaded? Do they saute the vegetables with garlic? Could they leave this out? Asking questions like these before even going to the restaurant can reduce the stress of panicking in the moment.
Emergency Supplies
Sometimes it’s good to come prepared. Carry some low-FODMAP snacks in your bag or car just in case. We don't want you going hungry! Along with a snack, bring some medications you know help you out if things go wrong and your symptoms start flaring up. Last but not least, spot a bathroom wherever you are!
Enjoy it!
Having to be more prepared than your friends and family when going out to eat can feel overwhelming and unfair. However, don’t let this discourage you. Maintaining a healthy social life and spending quality time with others is so important! This especially goes for your mental health, which can influence your IBS symptoms. Encourage open communication with your friends and family so they can understand what you are going through and help you have the best restaurant experience possible!