Two months ago I wrote about cooking while on Low FODMAP and I thought it would be helpful to also give tips for eating out. I’ve learned a lot over the past few years and unfortunately had some rough experiences when restaurants don’t take my needs seriously. Hopefully these tips will help you avoid the same situation.
Before You Go to the Restaurant
1. Look at the Menu
Try to look up the menu online to see what your options are. Look for anything that you think you could easily customize and remove high FODMAP items.
2. Try to Look up Ingredients
Many larger chain restaurants have now listed their ingredients online. They can be hard to find by navigating their websites. Therefore, I think it’s easier to simply google the name of the restaurant followed by “ingredients.” If it is a smaller chain or a locally owned restaurant you could try calling or emailing them to see if you have any options. I’ve had luck with responses and with some places found out in advance that I would not be able to eat there. It has saved me unnecessary trips and awkward meals watching everyone else eat.
When Ordering
3. Say You’re Allergic
I know it sounds bad to pretend you have an allergy, but if you tell a restaurant you have a sensitivity to the food item, they will usually not take it seriously. When I accidentally eat Oligos (my biggest FODMAP trigger,) I’m in bed sick for 3-4 days. I think that should be taken seriously. So tell the waitstaff that you have an allergy up front and mention the foods you are concerned about. Do not list all of the high FODMAP foods, but list the ones you are trying to avoid in the meal you are ordering.
4. Ask About the Food
Especially if you’re trying to avoid onion or garlic, as if the food is marinated or seasoned with onion powder or garlic powder. If you are trying to avoid wheat, ask if the food is breaded. Many times the waitstaff are not thinking of how the food is prepared ahead of time, but they are thinking of the ingredients put in during the cooking process. Asking questions will help them make sure the foods that bother you are not added at all.
5. Soup is Most Likely a No Go
Soup is most likely made from broth, which has a lot of ingredients thrown in while it’s being made. If onions bother you, it’s very hard to find broth made without it. I have found a few rare instances where I can have a broth (mainly miso based), but it is rare.
6. Ask for Oil and Vinegar or Lemon Juice for Dressing
If I order a salad, so many restaurants will toss my salad in their dressing of choice automatically. And so many times I’ve asked if they put a dressing with onion or garlic in it and they’ve had to remake it. I would recommend requesting oil and vinegar or even lemon slices to squeeze on to your salad. Most places can accommodate this request.
Menu Options
7. Look Gluten-Free Items
Many restaurants now mark which items on a menu are gluten-free or can be made so. That will make it easier for you if you’re avoiding wheat. You can also ask if the restaurant has a gluten-free menu to help narrow your options.
8. Indian: Ask for a Jain Menu
If you’re going to an Indian restaurant, you could try asking for a Jain menu. Jains are part of a religious sect in India that do not eat meat, eggs, along with root vegetables that include garlic, onion, and potatoes. If you’re avoiding dairy, you might still have to ask about that, but this will help narrow down the options. Read more about Jain vegetarianism here.
9. Italian: Order Pizza Without the Sauce
If you’re at an Italian restaurant, try ordering a pizza without the sauce. I have been to places that don’t put garlic and onion in the sauce, but it is very rare. If you’re avoiding wheat, then you might be able to get a gluten-free crust. If you’re avoiding dairy also, then you probably don’t want to order pizza. I’ve also had success with getting pasta sauces without onion and garlic. Most places will make a simple cream sauce for me from scratch and it’s still very tasty.
10. Raw Food is Usually Safe
By raw, I mean things like sushi, oysters, tartare, carpaccio, etc. These items are usually safe if plain, but beware of sauces that may come with these items.
11. Brunch: Beware of Bloody Marys
Usually alcohol and breakfast items are some of the easiest to accommodate for a low FODMAP diet, but when they come together for brunch, stay clear of bloody marys! They usually have garlic in some form. You might be able to special order yours made without if you’re really set on it, but you might be better off making your own at home.
Getting Your Food
12. Watch Out for Sauces
Ketchup almost always has onion powder, cocktail sauce usually includes ketchup, mustard usually has garlic powder, and you get the idea. If sauces come with your food, ask your waitstaff about them before you dive in.
13. Food from the Fryer is Safe
If onion rings have been in the fryer and then your food is put in, it’s actually safe to eat since onions are not oil-soluble. When you should be concerned if it everything (like french fries) are seasoned with onion or garlic powder. Then, this may get some of the powder on your food, but you’re normally safe in this situation from cross-contamination.
14. Beware of Pickles
I love pickles as much as the next guy, but they are so often marinated in garlic. Pickles often come with a dish at a restaurant and just to be safe either remove them from your plate or ask the waitstaff if they have garlic or onions on them.
If you have any other tips you would like to share, please comment below!
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