Dining Out With IBS
“Eating out with IBS can be challenging and for some, a daunting experience. However, with our tips at hand, and a bit of planning, eating out with IBS can be a lot more manageable and less stressful.
If you have Irritable Bowel Syndrome, also known as IBS, eating out can be challenging and for some, a daunting experience. However, with our tips at hand and a bit of planning, eating out with IBS can be a lot more manageable and less stressful.
Know which foods to avoid
Whether you are currently on the low FODMAP diet or have already identified which foods are triggers for your IBS symptoms, it’s important to know which foods to avoid.
Common IBS triggers include:
Caffeine
Spicy foods
Alcohol
Fatty or fried foods
Foods high in FODMAPs
If you would like help and support in identifying what foods might be your IBS triggers, make an appointment to see one of our dietitians. Our Happy Gut Package is specifically designed for people struggling with the painful symptoms of irritable bowel syndrome (IBS). Our dietitians can guide you through the low FODMAP diet over a course of six sessions. For more information click here.
Before you get there
Go online! Most restaurants and cafes now have their menus online. Scan through the menu and make note of any low-FODMAP options or menu items that can easily be changed to suit your requirements. Alternatively call up the restaurant or cafe and ask if they are flexible in catering to dietary requirements. This will save you a lot of hassle before you get there, and give them a heads up as well.
Tips when ordering
1. Don’t be afraid to ask questions – again, ask the wait staff about ingredients in the meals, if certain ingredients can be omitted or if they are happy to swap food items for you.
2. Ask if meals come with sauces, dressings, dips (these often contain onion or garlic) and ask for these to be served on the side, then you can control how much of it you eat. Avoid saucy and rich dishes, such as curries and pasta sauces or dishes made with stock (such as risotto or ramen) as these often contain onion or garlic as well.
3. Look at the “sides” menu options. Often you can choose a couple of smaller items to make a main.
4. Instead of pasta, cous cous and bread, choose polenta, rice, white potato or gluten-free options as these are lower in FODMAPs.
5. Avoid deep-fried or fatty foods, such as chips, battered fish or crumbed chicken. Alcohol may trigger IBS symptoms so limit intake if you choose to drink.
6. Don’t forget the desserts! They are often served with cream or ice cream (contain lactose) or high FODMAP containing fruits (such as mango or cherries).
When in doubt
Choose lean and plain protein such as grilled chicken, fish or steak with steamed vegetables or salad. Remember, stress and anxiety can also cause IBS symptoms, so plan ahead, relax and enjoy yourself.
Written By
Stina Andersen
Stina Andersen recently joined Solutions with Food in June 2019, after having previously worked in a variety of health care settings. Stina has a keen interest in aged care nutrition, weight loss, diabetes management and gut health including IBS. Stina is currently practicing in Carseldine and Bribie Island. She accepts both EPC referrals and private patients.
Tell us about your dieting experience in the comments, or book an appointment with us today and let's discuss your goals!
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