If you have IBS or suspected IBS, you likely feel a level of stress or fear when you think about eating out at a restaurant or away from home.

Unfortunately, it is very common for those with IBS and digestive issues to experience some mindset concerns with eating out.

This is often due to a past learned experience: you have had a bad experience before when eating at a restaurant, and this has left you feeling like it will happen every time you go out.

I know the feeling.. You have one meal and you leave the end of the meal feeling bloated, gassy and uncomfortable. For those with IBS-D, this leaves you running to the nearest toilet (which can be quite embarrassing!). You’re left wondering what caused your stomach cramps and gut pains, and proceed to go through all the things you consumed that might have been ‘trigger foods’.

But with the right strategies, you CAN eat out and prevent a flare-up! This does not need to be a self-fulfilling prophecy and in 2023 we have SO many tools to help IBS warriors enjoy their life again.

Here are some of the key strategies as an IBS Dietitian I recommend to keep in mind.

Before You Go

Eat regularly: Have your usual spaced meals in the day leading up to the meal and focus on gut-friendly meals. Need help planning gut-friendly meals recommended by a nutrition expert and gut-health dietitian? Grab my ultimate gut-friendly meal plan here.

Check the menu: review the menu and plan out your meal ahead of time if possible.

Stay hydrated: hydration is key for supporting gut motility and keeping your digestion working properly. Drink plenty of flat water during the day before your meal.

Support your vagus nerve: Try a guided meditation or 1-2 minutes of breathwork before you leave to support your gut-brain connection and vagus nerve.

During Your Meal

Use Breathwork: if you feel anxiety creeping up, try a square breathing exercise. Breathe in, hold, out, hold for 4-counts each. This exercise can help to calm your vagus nerve.

Practice Mindful Eating: Slow down while eating, chew your food well, savor & enjoy! Check-in with yourself before, during and at the end of your meal. Doing a body scan on how you’re feeling to help you eat in tune with your hunger can be incredibly helpful.

Avoid the High FODMAP Groups: Fructans (Wheat, Garlic, Onion) and Lactose

These groups are the most fermentable, and thus tend to cause the most GI symptoms. I recommend choosing small portions of hard cheeses instead of soft cheese, and asking for dishes made without milk or cream. Ask for gluten-free bread or pasta instead of regular (most places have this!). If possible, request your meal to be cooked without garlic and onion. (Prefer not to or can’t restrict these high fodmap foods? See my note on FODZYME below!)

Avoid Non-FODMAP Irritants: Spicy dishes, buttery/creamy sauces, fried foods and fatty meats can trigger loose stools, distention and bloating. Instead, opt for grilled or steamed veggies, lean meats or fish. Ask for mild sauce, and foods grilled or light in oil.

Gut-Friendly Fluids: Start the meal with water or herbal teas that support digestion (ginger, chamomile, peppermint). Avoid or limit alcohol to 1 standard drink: 5 oz red wine or 1.5 oz hard spirits (in soda).

Try Kombucha, herbal teas, or sparkling water with lime or splash of juice instead of alcohol. Limit carbonated drinks to 1 cup in a meal, as too much can trigger more gas and bloat.

Take FODZYME With Your Meal: Have you tried FODMAP Enzymes yet? These are enzymes that work for the FODMAP groups fructan, galacto-oligosaccharides (GOS), & lactose.

They are an EXCELLENT tool if you’re eating out and don’t have control over the options in your food (and aren’t able to or don’t want to restrict fructans, GOS and lactose). My top product option is FODZYME because it is easy to take along with you, and has been a life saver for many of my clients with intolerances to certain FODMAPs!

A LITTLE NOTE ABOUT FODZYME…

FODZYME is a novel enzyme blend that breaks down the FODMAPs fructan, galacto-oligosaccharides (GOS), and lactose into more digestible sugars.

These super cool digestive enzymes help to break down FODMAPs before they get fermented by gut bacteria and draw water into the colon, helping to reduce the hallmark symptoms of FODMAP intolerance such as bloating, gas and distention.

FODZYME’s powder form ensures their digestive enzymes integrate with the food to break down FODMAPs most effectively (capsules separate digestive enzymes from their target FODMAPs meaning capsules are less effective). Pretty cool!

Use my code LEIGHMEROTTO_RD at checkout for 10% off your first order online at www.FODZYME.com

Swap or Limit Polyols: Polyols are the P of FODMAP. Sorbitol and mannitol are the naturally occurring form of polyols and are found in stone fruits, blackberries, avocado, cauliflower, and mushrooms. Low-sugar products like gums and mints can also have polyols in the form of xylitol, maltitol or isomalt. These are also known as ‘sugar alcohols’ which provide a sweetness without impact on blood sugars. Digestive enzymes can’t target these yet, though FODZYME is working on one that will!). Limit the amount of polyol foods in your meal.

After Your Meal

Rest & relax: Take some time to relax and rest. Sip on some ginger tea to help with motility, and prioritize a good night’s rest. Reflect on how it went & tell yourself you deserve to enjoy eating out!

Making Nutritious Choices When Eating Out

It is common to have less nutrient dense options when eating out, and often options are high in salt, sugar and fat.

Further, for those with IBS trying to make low FODMAP friendly choices, these options are often also low in fiber and important nutrients.

While having meals out once in a while that aren’t packed with nutrients is absolutely part of a normal diet, if you eat out regularly, then making better choices weighs more heavily.

Choose options that contain at least 2-3 colors and make half your plate veggies. Select good quality lean proteins like shrimp, salmon, chicken and tofu. Opt for brown rice or quinoa instead of white rice and refined wheat flour if possible.

Although you may want to limit fiber to prevent GI upset, with the use of the strategies above as well as targeted FODMAP enzymes, this can help you to better tolerate high fiber, nutrient dense foods when eating out!

Resources for Eating Out With IBS

My Gut Harmony Method Program: my IBS clients have access to an online learning portal where they can access my training videos on eating out confidently with IBS, travel strategies, low-fodmap restaurant choices & more!
FODZYME Assessment: Determine if FODMAP enzymes are right for you with this tool.
Holiday Eating: If you’re eating out and away from home during the holidays, check out this blog!

Takeaway

There are a few tools you can use to eat out confidently, such as targeted use of digestive enzymes that break down FODMAP groups, making gut-friendly choices, and supporting your gut-brain connection.

If you’re looking to thrive with IBS, optimize a low FODMAP diet, and find lasting freedom with personalized guidance from a nutrition expert and healthcare provider, apply for my 1-1 Gut Harmony Method program here.

Disclaimer: This post was sponsored by FODZYME, however the opinions expressed are entirely my own and authentic.

How to Eat Out Confidently and Avoid a Flare-Up When You Have IBS