Eating out is one of the trickiest parts of a low FODMAP diet. Onion and garlic hide in almost everything, portion sizes are out of your control, and asking questions can feel awkward. But with a little know-how you can enjoy a meal out without spending the next day regretting it. Here's how.
Before you go
Check the menu online first and pick a couple of likely-safe options so you're not deciding under pressure. Cuisines built around simple grilled proteins, rice and vegetables — think Japanese, plain grills, or build-your-own bowls — tend to be easier than heavily sauced dishes where onion and garlic dominate.
The onion and garlic problem
These are the two biggest culprits, and they're in stocks, sauces, dressings and marinades far more often than you'd think. The good news: garlic-infused oil is low FODMAP (the fructans don't transfer into oil), so dishes finished with garlic oil rather than chopped garlic are usually fine. When in doubt, ask for sauces and dressings on the side.
Simple ordering swaps
- Choose grilled or plain over creamy, saucy or battered.
- Ask for no onion or garlic where you can — most kitchens will accommodate.
- Swap wheat pasta or bread for rice, potato or a side salad.
- Skip the bread basket and order a starter you know is safe.
- Ask for dressings and sauces on the side so you control the amount.
Drinks
Still or sparkling water, black coffee, and most spirits with a low FODMAP mixer are fine. Watch out for milky coffees (lactose), cider and rum, and large servings of fruit juice.
Take the pressure off
One meal out won't undo your progress, and a small slip isn't a failure — just get back to your routine the next day. Having reliable staples at home makes that easy: a That Protein shake or porridge is a gentle, certified low FODMAP option for the morning after a big meal out.
For the basics, see our beginner's guide to the low FODMAP diet and shopping list.
Browse the full range at thatprotein.com — free UK delivery on orders over £30.
This article is for general information and isn't medical advice. If you have IBS or any digestive condition, please consult your GP or a registered dietitian.