Can you eat out on the low fodmap diet?

FAQ:

“Help! The family want to go out for dinner but I’m following the low fodmap diet. What on earth am I going to eat that’s fodmap friendly?”

RESPONSE:

Eating out can be tricky if you struggle with gut health issues. However, don’t let your sensitive gut get in the way of spending time with family & friends and celebrating special occasions at a restaurant. While you can’t control every ingredient that goes on your plate when someone else does the cooking for you, there are some options that are more likely to suit those following the low fodmap diet. And sometimes it's about making the best available choice.

This blog is for you if:
👉🏽 you struggle to decide what to order when you're at a restaurant
👉🏽 you second guess your decision to accept an invitation to dinner 
👉🏽 you're not sure which restaurant/take-away is likely to be the most fodmap friendly

Let’s look at some options.

Japanese

I find Japanese restaurants the easiest to navigate for low fodmap options because the cuisine includes a lot of fresh seafood, rice and veggies.  Sushi, sashimi, grilled fish and tofu with steamed rice are all good choices and are staples on most Japanese menus. Most tempura batters are made with rice flour, so you’re likely to be able to find quite a broad selection of tempura options. You might also like to consider the tuna or salmon options, fresh or grilled, with condiments on the side. Or rice noodles with your choice of meat and vegetables.

The two most popular accompaniments – wasabi and soy sauce – are low fodmap in small serving sizes (and seriously, who eats more than 1g of wasabi!) Even though there may be some avocado in your sushi, the amount is likely to be relatively low and in line with a low fodmap serving. If you are sensitive to gluten, ask for gluten free soy sauce. Or take your own! Plus, you can always fill up on rice so you’re definitely not leaving a Japanese restaurant hungry.

Italian

If the kids are lobbying for pizza, you’re going to have to make some strategic choices. Some pizzerias offer gluten-free pizza bases but most will cover them with a layer of tomato passata most likely containing onion and garlic. You may be able to ask for just a very thin layer of passata or a bianco base and ask the chef to leave off the garlic. Select hard cheeses that are lower in lactose, such as cheddar and parmesan. Soft cheeses like haloumi, bocconcini and ricotta are high fodmap. As for other toppings, just try your best to choose low fodmap options like meat, pumpkin, capsicum, zucchini, tomatoes and olives.

Low fodmap pasta options are likely to be few and far between because Nonna’s famous fettucine ragu most likely starts with an onion, garlic and carrot base. However, most Italian restaurants will offer a caprese and/or rocket salad on the menu.  Both of these are usually low FODMAP (just ensure no garlic) and may be offered with grilled chicken breast. Caprese is a basic salad of fresh tomato, buffalo mozzarella and basil.  Rocket salad is usually just rocket leaves with parmesan, olive oil and a splash of balsamic – a good pizza topping!

Sadly, Italian cuisine is tricky to navigate if you’re minimising fodmaps. Sauces are often slow cooked well in advance. But if Italian is the consensus, maybe you might want to consider eating before you go. Drinking 50g of Superflora blitzed in a blender with lactose-free milk before you go out will ensure you don’t arrive at the restaurant starving!

Mexic

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Mexican has also become a favourite take-out option because of the popularity of the Guzman y Gomez and Zambrero franchises. Like Subway, these restaurants offer a “pick and choose” menu that allows you to avoid the worst of the fodmaps. Corn tortillas or taco shells with meat, tomato, lettuce, cucumber and shredded cheese are likely to be a low-to-moderate fodmap option, with rice and/or tortilla chips on the side. Beans are going to be tricky, because they often contain oligos & fructans and are rarely served plain and the guacamole is likely to contain red onion and garlic. Yes, the slow cooked pulled pork and the barbacoa beef are likely to be marinaded and cooked in high fodmap sauces. There’s very little you can do about this, so it’s a moderate fodmap option. But remember – this is a low fodmap diet, not a no fodmap diet.

Indian

Generally speaking, Indian cuisine is high in fodmaps due to the use of onion, garlic and lentils. Where there are some dishes that may be suitable for your sensitive tummy, it’s likely that you’ll need to ask for a custom dish that uses plain rice, grilled meats and simple spices like cumin and turmeric. Some curry pastes are made with shallots rather than onions, but if the family want Indian food you may need to call the restaurant ahead of time and see if they can prepare something for you.

Chinese

While a popular choice, Chinese cuisine can be high in fodmaps due to onion, garlic and polyols. If you choose a made-to-order stir fry, you can request that onion and garlic be omitted and opt for meat or seafood with vegetables, along with rice or rice noodles. Choose fresh not fried spring rolls and avoid egg rolls and dumplings. Egg drop soup (traditionally flavoured with ginger and chives, not garlic) or chicken rice soup might be suitable. Sweet and sour dishes are likely to contain onion and vinegar-laden sauces which are best served on the side. Chicken and broccoli, fish with steamed vegetables or beef with tomato and peppers might be good choices while Szechuan sauce, Kung Pao and Chop Suey are likely to contain garlic, onion and other high fodmap vegetables. Where possible, stick to plain proteins and ask if the fried rice is onion and garlic free. Otherwise, choose steamed rice with soy sauce on the side.

Pub Meals

With around 6000 pubs in Australia, there’s likely to be a pub on a corner nearby. While the family are tucking into a chicken parma, there are going to be at least three pretty good options on a standard pub menu that might be suitable.

1.     Steak is a pub classic and is a great low fodmap option. Opt for a side of steamed veg, hot chippies or salad with dressing on the side. If you don’t feel like interrogating the waiter to ask specific questions about what veg they’re serving, just pick and choose when it arrives. If you are up for asking questions, guaranteed you’ll be the only person that ever asks for more green beans! Check that the steak isn’t marinaded and ask for sauces to be served separately.

2.     Most pubs have fish & chips on the menu which can also be a low fodmap option. Select grilled or steamed fish, while avoiding batters, marinades or sauces. Ask for lemon wedges rather than aioli or tartare. Depending on the location of the pub, you might also be offered fresh prawns, natural oysters and seared scallops which can be low fodmap too. Just avoid batters, marinades or sauces. Any dish that uses adjectives such as “crispy” or “crunchy” bears closer scrutiny. While “deep fried” doesn’t necessarily mean high fodmap, it’s often the high saturated fat content that can trigger gut health symptoms so proceed cautiously.

3.     Another pub classic is the roast. This can be made low fodmap by ensuring that there’s no gravy and opting for low fodmap veggies on the side (roast potatoes, carrots, sweet pots, parsnips and peas).

Food courts

And if you find yourself at a food court? Try Subway or burgers.

Subway: while they do offer gluten-free wraps, it might be safer to choose a bowl rather than bread. Choose chicken breast strips, roast beef, turkey or ham, and then add your favourite low fodmap salads and some red-wine vinegar. The best thing about Subway is that they offer a very detailed ingredient list and nutritional information on their website which covers each and every bread, meat, sauce, seasoning and dressing.

Burgers: there are a lot of ‘healthier’ burger joints that make fresh burgers to order and have gluten-free buns available. Ask if the meat patties contain garlic and onion. If so, opt for a grilled chicken breast or grilled fish burger instead.

Summary

 Remember the two most important things: select simple proteins and ask for sauces on the side. And enjoy yourself!

This is a low fodmap diet, not a no fodmap diet.

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