What to Ask When Eating Out

Eating out can be stressful when you are managing a sensitive gut, but a little preparation makes it much easier. Here is how to do it without turning dinner into an interrogation.

Before you go

• Check the menu online. Look for simple preparations: grilled or roasted proteins, plain rice or potatoes, steamed or roasted vegetables.
• Pick the restaurant. Cuisines built on whole ingredients (grill houses, sushi, simple Mediterranean) are often easier than those that rely on onion- and garlic-heavy sauces.
• Go at a quiet time. Staff are more able to help at 5 pm than at 7:30 on a Saturday.
• Call ahead if the meal matters, such as a celebration.
• Eat normally earlier in the day. Arriving starving leads to rushed choices.

Questions worth asking

Keep them short and friendly:

1. "Is there onion or garlic in this dish or sauce?"
2. "Can it be made without them?"
3. "Is the sauce or dressing made in-house? What is in it?"
4. "Can I have the sauce or dressing on the side?"
5. "What is it cooked in?"

You do not need to explain your medical history. "I avoid onion and garlic" is clear and easy to act on.

Where FODMAPs hide

• Stocks and soups. Almost always made with onion and garlic.
• Marinades and rubs. Often include onion and garlic powder.
• Seasoned fries and chips. The coating may contain onion powder.
• Salad dressings and sauces. Garlic, onion, and honey are common.
• Gravies and "house" blends.
• Sweeteners in drinks and desserts.

Plain preparations are the safest bet: grilled meat or fish with salt, pepper, and olive oil, a baked potato, plain rice, simple greens.

Menu ideas by cuisine

• Grill or steakhouse: grilled protein with a plain baked potato and steamed vegetables, dressing on the side.
• Japanese: sashimi, plain nigiri, and plain rice. Watch soy-based sauces for hidden extras.
• Mexican: grilled meat, plain rice, corn tortillas. Salsa and beans often contain onion and garlic.
• Mediterranean: grilled fish or chicken, olive oil, lemon, salad without onion.
• Breakfast spots: eggs, plain potatoes, sourdough or gluten-free toast, depending on your own tolerance.

Allergies are different

If you also have an allergy or celiac disease, say so clearly. Those are safety issues, not preferences, and staff handle them differently.

Be flexible

You will not control everything when you eat out, and one imperfect meal usually does not undo your progress. Do your best, enjoy the company, and go back to your usual routine at the next meal. If you find yourself avoiding social events, bring it up with your dietitian, who can help you plan for them.

Pack a backup

A small sauce container lets you bring your own dressing or a dash of garlic-infused oil so a simple dish tastes like something.

This is general information, not medical advice. Check with your doctor or a registered dietitian about your own needs.