Strategies for Dining Out with IBS

Living with Irritable Bowel Syndrome (IBS) can make dining out a daunting experience. The fear of triggering symptoms like bloating, cramps, or an urgent need for a bathroom can overshadow the joy of eating out. However, with careful planning and smart strategies, you can enjoy meals at restaurants and parties without compromising your well-being. 

We’re talking about being able to go to your favorite fine-dining restaurant, your fast-food joint of choice, or attending a wedding, potluck, or neighborhood party. We’ve got proven strategies to help you dine out confidently, including food choices, pausing strategies, stress management, and how digestive enzymes, like FODZYME, can help. 

Dining Out While Following The Low FODMAP Diet

If you are following the low FODMAP diet, a primary dietary approach for IBS, it is easier to manage what you eat and, therefore, your symptoms when you are at home controlling the ingredients and menu choices. The moment you are faced with eating elsewhere, more planning is necessary. 

There are 2 main approaches:

1. Research the menu, make smart food and beverage choices, and adhere to the low FODMAP diet.
2. Pause the diet temporarily, using targeted enzyme supplementation, like FODZYME, to help.

And then, there are 3 supportive strategies that you can employ in all situations:

1. Stress management.
2. Portion control.
3. Eating slowly and mindfully.

Research the Menu Ahead of Time

One of the best ways to prepare for dining out with IBS is to research the menu in advance. Most restaurants have their menus available online, allowing you to review your options ahead of time. Look for places that offer customizable dishes or have various options, including those establishments that cater to dietary restrictions. This way, you can identify appropriate dishes and avoid last-minute stress.

Additionally, reading reviews or calling the restaurant to ask about their ability to accommodate dietary needs can provide peace of mind. Some establishments are more flexible than others when modifying dishes to suit your needs.

Communicate Your Needs Clearly

When at a restaurant, don’t hesitate to communicate your dietary needs to the restaurant staff. Explain that you have a medical condition that requires certain dietary restrictions. Be specific about what you can and cannot eat. For instance, inform the server about your need to avoid ingredients like onions and garlic. And that “onions” includes shallots, scallions, leeks, and onion powder, too. “No garlic” also means no garlic powder, etc. Servers do not always realize these nuances.

Many restaurants are willing to accommodate special requests, such as preparing food without specific seasonings or using alternative cooking methods like grilling or steaming, with just a little olive oil, salt, and pepper.

You are your best advocate! Call the organizer of the event to inquire about the menu and even offer to bring a dish, if appropriate.

Plan Your Meal Wisely

When choosing what to eat, stick to foods you know you digest well. Opt for simple dishes rather than those heavily spiced or those containing multiple ingredients or components. Grilled steak, chicken, fish with steamed vegetables, a plain baked potato, or simple green salad are great choices.

Avoid common IBS triggers like high-fat foods, large portions, and dishes or drinks that are caffeinated, rich in dairy, gluten (if an issue for you), and that contain artificial sweeteners. All of these can be IBS triggers, even though they are not FODMAP issues.

Contribute If You Can

If the event is a casual potluck, or similar party that would allow you to bring a dish, consider doing so. Our suggestion is to make a dish that is hearty, combining carbohydrates and proteins, so that you can have a satisfying meal, even if nothing else works out. Check out recipes like these:

• Low FODMAP Roasted Pumpkin Quinoa Salad
• Super Deluxe Low FODMAP Baked Ziti
• Low FODMAP Asian-Style Chicken Salad
• Low FODMAP Strawberry Feta Pasta Salad with Avocado

They will be enjoyed by all; no one will know they are “diet” food. 

Choose Beverages Wisely

Staying hydrated is important but be mindful of what you drink. Carbonated drinks, alcohol, and caffeinated beverages can all trigger IBS symptoms, even if they are low FODMAP. Opting for still water is always prudent; you can ask for flavored water, as seen above.

If you do want to enjoy an alcoholic or non-alcoholic drink, stick to options that are generally better tolerated. Pair them with food to minimize the impact on your digestive system. Please read our article, All About Low FODMAP Cocktails and Mocktails, for beverage ideas, as well as about low FODMAP mixers.

Choose the Right Time to Dine

If you have a choice, timing can play a crucial role in your dining experience. At restaurants, eating out during peak hours can be stressful, especially if you’re worried about accessing a bathroom quickly. Make that reservation for off-peak hours when the restaurant is less crowded, and the staff can be more attentive to your needs. Early lunch or dinner times are often quieter, making for a more relaxed environment.

Remember, stress can trigger IBS! You want to think beyond just your food choices.

You Can Pause The Low FODMAP Diet

You can pause the low FODMAP diet – you do not have to “begin” again afterward. We have an article for you on Pausing The Low FODMAP Diet, which we suggest you read. Essentially, you do not follow the low FODMAP diet for the duration of the event. There are two main approaches to help you “pause”:

1. Eat low FODMAP leading up to the event. In other words, put yourself in a good position to take that break. If the event is only part of the day, like an afternoon-into-evening event, eat low FODMAP that morning, as well as the days before. Then, during the event, dine as you like.
2. Bring FODZYME with you and enjoy anything on the menu. FODZYME is a digestive enzyme blend that is specifically formulated to aid in the digestion of fructans (found in garlic, onions, wheat, grains, and vegetables), galacto-oligosaccharides, referred to as GOS (found in beans, legumes, and nuts), and lactose (in dairy products). Using FODZYME in this manner, to aid digestion of your meal, regardless of where you are in your FODMAP journey, is a great way to enjoy your event. You can read more about FODZYME in our article, FODZYME®: Digestive Enzymes To Help With Digestive Distress.

Note that FODZYME targets 3 of out of the 5 FODMAP groups, meaning it does not act on: 

• Fructose, in some fruits like mango and figs, or high-fructose corn syrup (HFCS)
• Polyols, in foods like mushrooms, cauliflower, apples and peaches, plus many artificial sweeteners (the company is working on a solution to support polyol tolerance).

Many who are sensitive to multiple FODMAPs find they tolerate moderate amounts of fructose and polyols when using FODZYME. We generally recommend limiting foods very high in these FODMAPs, however, eating polyol or fructose-rich foods in the context of a larger, balanced meal with FODZYME can often mitigate sensitivity.

What Is FODZYME & How Do You Use It?

FODZYME is a highly-specific enzyme blend, in a nearly tasteless powder form, designed to aid in the digestion of the FODMAPs. The formula consists of three enzymes: fructan hydrolase (for fructans) alpha-galactosidase (for GOS), and lactase (for lactose), respectively.

FODZYME is available in a bulk jar, as well as single dose packets, which are perfect for travel and dining out. You sprinkle FODZYME directly on food and mix it in, if possible. If it is more solid food, like a slice of pizza, then adding a full dose on the first bite works just as well. The only caution is to make sure the food is not very hot. If the food is the right temperature to eat, you’re good to go.

Using FODZYME will aid digestion of your meal, regardless of where you are in your FODMAP journey.

FODZYME Helps You In Multiple Ways

You know when you go to a party or restaurant, and you really want to eat something on the menu? Something that contains FODMAPs, such as garlic, onion, wheat, or beans? Maybe it has a rich cream sauce? We are thinking items like pizza (with wheat in the crust, and garlic in the sauce); Chinese orange chicken (with wheat flour coating, and garlic); saag paneer (with dairy yogurt and onion); chicken Parmesan (with flour coating, garlic and onion), bean burrito with flour tortillas, garlic bread, garlic naan, and so many more. And don’t forget desserts!

FODZYME helps you both physically and emotionally. The enzymes digest the FODMAPs in these dishes, which helps prevent FODMAP-related symptoms following the event (remember: FODMAPs tend to trigger issues 4-8 hours after a meal). But there is also an emotional component. You get to attend a social event without worry! You get to eat like everyone else. You can indulge in your favorites, and not feel deprived. 

Eating together with family and friends is very much a social experience, and FODZYME gives you the freedom to participate.

Manage Stress & Anxiety

Stress and anxiety can trigger IBS symptoms, so managing them and being proactive is a great approach. Above, we explained how FODZYME can help ease your mind. Here are some additional tips and techniques to employ.

• Relaxation Techniques: Dining out, especially in unfamiliar settings, can heighten anxiety, leading to digestive discomfort. Practice relaxation techniques such as deep breathing or visualization before and during your meal to keep stress levels in check. 
• Practice Communicating Your Needs: We hear from folks all the time that when they get to the restaurant, they become tongue-tied, either because they are shy or nervous. Practicing what you want to say will give you confidence to be ready to advocate for yourself. 
• Know Your Triggers: Some people become apprehensive about seeing a menu for the first time or not knowing if there will be an accessible bathroom. Whatever your stressors are, make sure to address them beforehand.
• Dine with Supportive Companions: Who you dine with can affect your digestion. If you can, choose your companions wisely. Maybe an empathetic friend or family member who knows all the intimate details, and you can feel like they have your back. 

Practice Portion Control

Large meals can be a major trigger for IBS symptoms. When dining out, portion sizes are often larger than what you might typically eat at home. To avoid overeating, consider sharing a dish with a companion, ordering an appetizer as your main course, or asking for a to-go box at the beginning of the meal and setting aside a portion to take home.

Eating smaller, more frequent meals can help keep your digestive system steady and prevent the discomfort that often follows a large meal.

Take Your Time Eating

Eating slowly and mindfully is a key strategy for managing IBS symptoms. When you eat too quickly, you may swallow excess air, which can lead to bloating and discomfort. Take small bites, chew thoroughly, and put your fork down between bites to pace yourself.

Mindful eating also involves being aware of your hunger and fullness cues. Eating until you’re just satisfied, rather than overly full, can help prevent post-meal discomfort.

Have an Exit Strategy

Despite your best efforts, there may be times when symptoms flare up unexpectedly. It’s important to have an exit strategy in place. Know where the restrooms are located. If you’re dining with others, consider letting someone know that you might need to leave the table unexpectedly.

In some cases, it might be wise to carry a discreet travel kit with items like anti-diarrheal medication, wipes, or other essentials that can help you manage symptoms on-the-go.

The Takeaway

Dining out with IBS doesn’t have to be a source of stress or discomfort. By following these strategies—ranging from researching restaurants and communicating your needs, to using targeted digestive enzymes, like FODZYME, managing stress and practicing portion control—you can enjoy meals out with confidence. The key is preparation, mindfulness, and being proactive about your needs. With these tips in mind, you can navigate dining out while keeping your IBS symptoms in check, allowing you to savor the experience without worry.

If you plan on dining out soon at restaurants featuring these cuisines, we have individual guides for you. We looked at traditional menus, as well as chain restaurant offerings, to help you dine out without fear:

• Dining Out With IBS: Italian 
• Dining Out With IBS: Mexican & Tex-Mex 
• Dining Out With IBS: Chinese 
• Dining Out With IBS: Indian 
• Dining Out With IBS: Greek  
• Dining Out With IBS: Thai  
• All About Sushi & The Low FODMAP Diet