Making the Best Low FODMAP Choices at Restaurants

15 June, 2015 , ,

Ever wondered what to choose at the restaurant when you’re on a low FODMAP* diet? I have the answer for you right here.

To simplify your life, here’s a winning formula: choose a restaurant that offers options without gluten, (see box) onion or garlic.

Is Gluten a FODMAP?

It is not gluten which is the problem in the low FODMAP diet. In fact, wheat is removed from the diet for its content of fructan and not gluten. However, avoiding gluten means that you steer clear of wheat and therefore avoid one of the main sources of fructans.

It should be noted that all grilled meat, poultry, and fish without sauce, served with rice or potatoes and low FODMAP vegetables are good choices, regardless of the type of cuisine or occasion. You should be extra careful around dishes using sauces and/or broth (soups, stews, etc.), which may contain high levels of hidden FODMAP ingredients, such as onions and garlic. To see our list of foods that are high and low in FODMAPs, click here. Bearing this in mind, here are some examples of “best compromised” dishes.

 

Your Best Low FODMAP Choices when Eating Out

Indian:

Kebabs (skewered meat), tikka and tandoori dishes served with cooked white rice are tasty and low in FODMAPs for an exotic night out.

Italian:

caprese-736453_1920As a starter, have a Caprese salad or an antipasto (avoid artichokes).

Pasta (gluten-free) with most sauces (marinara, carbonara, pesto (watch the garlic!)) is suitable.

Grilled meat and poultry, polenta and steamed vegetables are also good choices.

If you choose a pizza, be sure to ask for a gluten-free crust with tomato sauce and low FODMAP toppings of your choice. Make sure that the chef doesn’t add garlic or onion to the sauce.

Mexican:

NachosCorn chips, beef or chicken tacos, tamales, tostadas, fajitas, and nachos are good picks. Make sure to always check that there’s no onion or garlic. It is best to avoid guacamole since avocados are high in FODMAPs. Beans and other legumes must also be avoided.

Pub food:

Grilled or roasted meat and fish with low FODMAP vegetables (for example: potato, carrot, zucchini, etc.) are good options.

Pub FoodMain-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.
*FODMAPs are fermentable carbohydrates that are partly responsible for causing symptoms in people with irritable bowel syndrome (IBS). For more info, read this article.

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Author

Jef L'Ecuyer

Jef L’Ecuyer

Registered Dietitian, RD at SOScuisine.com

Member of the Quebec College of Dietitians (OPDQ) 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…

Jef L'Ecuyer

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2 Responses to “Making the Best Low FODMAP Choices at Restaurants”

April 06, 2017 at 5:12 pm, Lise said:

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?

Cinzia Cuneo

April 06, 2017 at 8:30 pm, Cinzia Cuneo said:

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.

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