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Making the Best Low FODMAP Choices at Restaurants
Pub food:
Grilled or roasted meat and fish with low FODMAP vegetables (for example: potato, carrot, zucchini, etc.) are good options.
Main-course salads are also a good choice, but always be careful to check the ingredients and ask for a preparation with no onion and garlic.
Hamburgers should be avoided as they may contain high FODMAP seasonings and ingredients.
Asian:
Sushi is a good choice, as long as it doesn’t contain high-FODMAP ingredients such as avocado, asparagus, etc.
Fried rice and stir-fried rice noodles and vegetables are mostly low in FODMAPs. Simply ask for a preparation with no onion, shallots or garlic and check the sauces. Avoid tempura dishes, since tempura is made from wheat.
Breakfast:
Enjoy an omelette (made with lactose-free milk or almond milk) with low-FODMAP vegetables served with cubed potatoes. Ask for gluten-free bread.
For dessert, you can opt for flourless cakes (avoid pistachio or cashew nut flours which are high in FODMAPs) and most sorbets and granitas (avoid fruit-based ones with high FODMAP content).
If you know beforehand that you’re going to eat at a restaurant, check the menu online before stepping out to get an initial idea and bring with you the list of the high FODMAP foods and the one of the low FODMAP foods.
As you can see, with a little preparation, you can continue to enjoy a good meal at the restaurant from time to time!
Author
Member of the Quebec College of Dietitians (ODNQ) and Dietitians of Canada,Jef graduated from McGill University in December 2014. Recently graduated and passionate about culinary arts, Jef poses a simple, effective and practical look at daily meal planning. With this in mind, she works in conjunction with the mission of SOSCuisine...
I have to travel quite a bit for work, so I end up eating out a lot. Since I’ve been on a low FODMAPS diet, restaurants have become an important issue for me.
One comment I would add is to check whether the meats have been pre-marinated. Many of the places I’ve been to, marinate meats ahead of time ( especially chicken breasts!!) so that has really cut down on my options. Garlic, onions and especially soy sauce are often part of the marinade. Up till now, none of the restaurants have any non-marinated meats available. It becomes an issue when you’re eating out several days in a row. There are only so many times a week one can eat salmon!
Any advice?
Hi Lise,
We know it is hard when you travel. The only additional tip is to make sure you always carry with you some “emergency food”, such as some low-FODMAP nuts and fruits.