Following a low FODMAP diet doesn’t mean giving up social events, dinners out, or your favourite cuisines. It just means being a little more strategic with your choices. Whether you’re newly diagnosed with IBS or supporting gut health, here’s how to confidently navigate eating out — without the stress.
1. Do Your Research Before You Go
A quick look at the menu beforehand can make all the difference.
What to look for:
- Simple meals (grilled, baked, steamed)
- Carb bases like rice, potatoes, or sourdough
- Dishes where ingredients are easy to modify
Tip: Restaurants with customizable options (e.g. bowls, grills) are often easiest.
2. Don’t Be Afraid to Ask Questions
You don’t need to explain the whole diet — keep it simple and clear.
Try saying:
- “Can I have this without onion and garlic?”
- “Is there a simple grilled option with no marinade?”
- “Can I swap that for plain rice?”
Most venues are used to dietary requests — confidence helps! 💬
3. Choose Low FODMAP-Friendly Bases
Build your meal around foods that are typically well tolerated.
Safer options:
- White rice
- Potatoes
- Sourdough bread
- Rice noodles
Then add:
- Grilled meat, chicken, fish, or eggs
- Low FODMAP vegetables (e.g. carrot, zucchini, spinach)
4. Watch Hidden High FODMAP Ingredients
Some of the biggest triggers are the ones you don’t see.
Common culprits:
- Onion & garlic (fresh, powder, infused in sauces)
- Creamy sauces (may contain lactose)
- Dressings & marinades
- Wheat-heavy dishes (e.g. some pastas, breads)
Tip: Ask for sauces or dressings on the side.
5. Be Smart With Drinks
Drinks can also trigger symptoms.
Better choices:
- Water or sparkling water
- Wine (in moderate amounts) 🍷
Be cautious with:
- Fruit juices (high FODMAP depending on type)
- Sweet cocktails
- Soft drinks with high fructose
6. Keep It Simple
The more complex the dish, the harder it is to control ingredients.
Best approach:
- Choose meals with fewer ingredients
- Avoid heavily sauced or mixed dishes
Examples:
- Grilled fish + rice + vegetables
- Steak + potatoes
- Plain pasta with olive oil + prawns
7. Don’t Aim for Perfection
Remember, the low FODMAP diet is not meant to be followed strictly forever.
- Occasional exposure is okay
- Stress can worsen symptoms more than small food triggers
- Focus on enjoying the experience, not just the food ✨
If you or a loved one is starting the low FODMAP diet and would like nutrition support, we’d love to help.
Book an initial consultation at our Lane Cove, Hunters Hill, Rozelle clinics or online to create a plan that works for you and your goals.
Chyncia Salerno
Accredited Practising Dietitian & Sports Dietitian
