Eating out is one of the biggest challenges people find when following the low FODMAP diet. While many restaurants provide wheat free and dairy free option, many dishes contain other high FODMAP ingredients such as onion and garlic.
Here are some tips to help when you are eating out
- Look at the menu online
Many restaurants publish their menu online so you can look at the menu in advance.
- Do they have gluten free pasta, pizza or bread?
- Do the sauces or marinades contain onion and garlic
- Phone or email ahead
It is a good idea to phone in advance and explain your dietary needs to the chef. Chefs are becoming more aware of food intolerance.
- Ask about ingredients in specific dishes
- Send a list of foods to the restaurant
- Speak to staff when you arrive at the restaurant
Talk to waiting staff when you arrive. You can ask for gluten-free with no onion or garlic. It can be easier to focus on foods that you can have rather than a long list of what you have to avoid
- Look for restaurants that offer gluten-free options
Although the low FODMAP diet is not a gluten-free diet, they both restrict wheat. Restaurants offering gluten-free options will:
- more likely offer you a more extensive menu
- more flexible and open about accommodating other dietary needs
- Write a summary of your low FODMAP diet on a business card size menu card
Carry it in your wallet to use when explaining your dietary needs.
- Choose simple options
Suitable choices for main meals:
- Plain fish or meat with salad or vegetables
- Avoid or limit sauces with onion and garlic
- Ask for risotto made without onion or garlic and choose low FODMAP vegetables
- Baked potato with tuna/cheese and salad
- Frittata (no onion)
Low FODMAP selections from different Cuisines
Chinese: Fried rice (no spring onion), steamed rice, stir fry (ask for no onion and check sauces), roast duck, meat or fish, steamed fish and vegetables
Japanese: Sushi (check fillings), sticky rice, rice noodle soup, miso soup, rice paper rolls, omelettes (check filling)
Pub food: plain grilled or roasted meat with low FODMAP vegetables (check gravy ), grilled fish, risotto with no onion and garlic and low FODMAP vegetables, salads (check dressings, ask for no onion and garlic)
Indian: Tandoori dishes, plain rice
Café: Baked potato with tuna or cheese and salad (no onion or salad dressing), Frittata (no onion) with salad, omelette with salad
Italian: Gluten-free pasta or pizza (no onion or garlic) with low FODMAP vegetables or salad, risotto (no onion or garlic) and low FODMAP vegetables, steamed mussels, grilled chicken, meat or fish, mozzarella and tomato salad, polenta
Mexican: Fajitas (no onion or garlic), corn tortillas, tacos (beef or chicken with lettuce, cheese, sour cream, and cucumber – ask for no salsa)