Eating Out on a Low FODMAP Diet: Practical Tips for a Stress-Free Summer

For people following the low FODMAP diet due to IBS or food intolerances, eating out can be a challenge. Especially in summer, when outdoor dining, barbecues, and vacations become part of daily life. At home, you know exactly what you can and can’t tolerate. But when you’re away from your routine or traveling abroad, meals can suddenly feel like risky business.

Here are practical tips to help you enjoy your food with confidence this summer, whether you’re dining out locally or traveling across the country.

Spot Common High-FODMAP Ingredients on Menus

When you’re away from home, restaurant menus can feel like a minefield. Watch out for these frequent offenders:
– Onion, garlic (fructans)
– Wheat-based foods like pasta, breaded items, or baked goods
– Cream, milk, soft cheeses (lactose)
– Fruits like apples, pears, mangoes (fructose or polyols)

Pro Tip: Ask for ingredient lists or allergen sheets when in doubt. In the U.S., many restaurants—especially chain restaurants—have them available.

Choose Simpler, Safer Dishes

Scan the menu for dishes that are naturally low in FODMAPs or can be modified easily. Safe bets often include:
– Grilled meat or fish, without sauce or seasoning blends
– Rice-based dishes (check for onion or garlic)
– Egg dishes like omelets with safe vegetables (spinach, bell pepper, zucchini)
– Plain salads (request olive oil and lemon or vinegar on the side)

Avoid:
– Dishes described as “creamy”, “sautéed”, or “braised” (often contain onion/garlic)
– Unknown sauces and dressings
– Fried foods and bread baskets (gluten + hidden ingredients)

Use Smart Tools: Apps & Instant Translations

The Monash University Low FODMAP app is your go-to tool. It uses a traffic light system to rate thousands of foods by FODMAP content and shows safe portion sizes.

Why bring it with you:
– Quickly look up unfamiliar ingredients
– Check safe portion sizes of foods like avocado or sweet potato
– Make confident food choices—even while traveling

Another game-changer: Google Lens. Just point your phone at a menu, food label, or sign, and the app instantly translates the text for you. It’s especially useful when you’re abroad or reading menus with fancy terminology.

Speak Clearly and Kindly with Staff

Restaurant staff won’t always know what a “low FODMAP” diet is, so keep it simple. Instead of a long explanation, try:
“I can’t tolerate onion, garlic, wheat, or dairy. Could you help me choose a suitable dish?”
Ask if sauces can be served on the side, and if dishes can be simplified. Many chefs will gladly accommodate dietary needs—especially if you ask in advance or speak up kindly at the table.

Bring Digestive Enzymes as a Backup

Even with all the preparation in the world, you may still run into a mystery dish. That’s when digestive enzymes can offer extra support.

Situations where enzymes can help:
– Pizza with an unknown cheese blend (lactose)
– Salads with chickpeas, lentils, or onions (fructans, galactans)
– Desserts with cream, honey, or fruit (lactose, fructose)

Quatrase 10,000 is a multi-enzyme supplement that supports the digestion of:
– Lactose
– Fructose
– Fructans
– Galactans

Take a capsule just before or with the first bite of food. It stays active for about 45 minutes. Perfect for when you’re not in full control of the ingredients.

Be Kind to Yourself

Vacation is about enjoyment, not perfection. If symptoms do appear, know that you can reset the next day with familiar, safe meals. With the right tools and a bit of preparation, you can stick to the low FODMAP diet—even when you’re far from home.

Questions about using enzymes like Quatrase 10,000 while traveling? Or not sure if a dish is FODMAP-friendly?
Feel free to reach out—we’re happy to help you plan ahead with peace of mind.