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With International Friendship Day coming up this Saturday the 30th of July, the FodShop team thought it would be ideal to discuss the common anxieties surrounding eating out with IBS.
With symptoms of bloating, flatulence, diarrhoea and more associated with common high FODMAP triggers, like onion and garlic, it can be overwhelming when entering the restaurant world. There are however, some tricks you can follow to avoid high FODMAP ingredients when eating out with friends and family!
Have you just started a low FODMAP diet and you're unsure where to start? Or are you a seasoned FODMAPPer interested to learn more? Here are some great tips for eating out to ensure that you can celebrate International Friendship Day right this weekend!
When eating out, it is always a good idea to prep the gut for the night ahead. Here are our top 5 tips for restaurant prep:
1. Stay hydrated
It's important to keep up your fluids during the day.
2. Check the menu ahead of time
Prepare yourself and familiarise yourself with the available options so you're not blindsided walking in.
3. Avoid FODMAP stacking during the day
Try to eat low FODMAP meals during the day so that, if you do accidentally eat FODMAPs out, the flare ups should be less intense. For more information on FODMAP stacking, check out the recent webinar recording by FodShop and the Diet vs Disease team.
4. Keep Up Your Fibre Intake
Keeping up your fibre intake during the day will help regulate stools (preventing constipation and diarrhoea) and decrease abdominal pain. (1) If you struggle to get fibre in throughout the day, a great option can be a daily fibre supplement, such as SunFibre or Regular Girl. A meta-analysis of 14 randomised control trials including over 900 IBS patients found fibre supplements to effectively improve IBS symptoms. (1)
5. Suggest a restaurant to suit your diet preferences
There's nothing wrong with choosing a restaurant that has more low FODMAP options. There are heaps of delicious choices to try from. Japanese is a particularly good one as there are heaps of low FODMAP options to try, like sushi!
Here are some tips from Monash University on how to eat out on a low FODMAP diet with varying cuisines. (2, 3)
With all cuisines, avoid rich, highly flavoured or spicy meals and opt for more plain meats, rice or rice noodles and steamed vegetables or salads. (3)
When all else fails or you just really want to eat that garlic bread, there's no need to fear! Try FODZYME, an enzyme blend that helps to break down complex FODMAPs like fructan, galacto-oligosaccharides (GOS) and lactose into more digestible, simple sugars.
These FODMAPs are found in foods such as...
When the FODZYME enzymes break down FODMAPs into small sugars, they can be quickly absorbed by the gut. Simply sprinkle a 1/4 of a teaspoon on your meal, mix it in and indulge in your favourite flavours with confidence.
FODZYME is available in 5 sample test kits and 60 dose jars at your low FODMAP one stop shop, FodShop.
Eating out doesn't have to be a nightmare every time we leave the house. If you follow these helpful tips and tricks, you can say goodbye to the anxiety and stress surrounding a night out eating with friends. Happy International Friendship Day!
1. El-Salhy M, Ystad SO, Mazzawi T, Gundersen D. Dietary fiber in irritable bowel syndrome (Review). Int J Mol Med. 2017 Sep;40(3):607-613. doi: 10.3892/ijmm.2017.3072. Epub 2017 Jul 19. PMID: 28731144; PMCID: PMC5548066.
2. Monashfodmap.com. 2022. Eating out on a low FODMAP diet – Italian, Chinese, French and Indian!. [online] Available at: <https://www.monashfodmap.com/blog/eating-out-on-low-fodmap-diet-italian/> [Accessed 27 July 2022].
3. Monashfodmap.com. 2022. Eating out on a low FODMAP diet: Greek cuisine. [online] Available at: <https://www.monashfodmap.com/blog/dining-out-on-low-fodmap-diet-greek/> [Accessed 27 July 2022].