Guest Post: Can Eating out With IBS Actually Be Enjoyable?

Anyone who deals with irritable bowel syndrome (IBS) understands the stress that mealtimes can bring, especially when you’re not in full control of the menu. Whether at a friend’s house or a restaurant, what was intended to be a fun night out can quickly turn stressful with the sudden onset of IBS symptoms. Perhaps you’ve become so discouraged by an unpleasant memory that you avoid eating out, or you feel like you can’t fully participate in the experience and end up abstaining from eating while with others.
 
The challenges of living life with unpredictable symptoms are very real, but thankfully, there is hope, too! For those with complex and severe symptoms, it’s important to first seek a full evaluation from a trusted physician or gastroenterologist (GI doctor). Even for those with a clear IBS diagnosis, symptoms can often be difficult to handle on your own, and seeking help from a registered dietitian can be an important piece of your healing journey.
 
In the meantime, here are some practical tips for eating out so you can shift away from the anxiety of unpredictable symptoms and focus on enjoying a shared meal with others.

1. Plan Ahead
   Planning ahead can be a great first step to ease your mind and prepare for the eating experience. Consider reading over an online menu at a restaurant in advance to find more IBS-friendly options. This will give you ample time to choose what you’re going to eat without rushing to make your selection when the waiter arrives at the table.
   For home gatherings, you might want to ask the host ahead of time what they will be serving. You can then offer to bring an IBS-friendly dish that you know agrees with you, especially if their menu isn’t ideal.
   It’s important to note that planning ahead may not always be feasible, and that’s totally okay. Our daily plans can’t always be structured. This might mean you unexpectedly go out to eat, or have to switch restaurants, or they’re out of the item you picked ahead of time. Don’t panic! The following tips can help improve your experience.
2. Politely Ask Questions
   Sometimes, you may worry that you’re inconveniencing waiters, restaurant managers, or host friends by asking about ingredients or how the food was prepared. However, most hosts and restaurant staff are happy to answer questions and accommodate your needs to give you the best possible experience.
   If there’s a certain ingredient in a menu item that bothers you, consider asking if the item can be prepared without it. Restaurants that prepare most foods from scratch can usually accommodate substitutions and customizations. At friends’ homes, you can clarify certain ingredients if you’re unsure. Most hosts are happy to accommodate dietary needs of their guests. For example, they may be able to set aside minimally-seasoned portions for you prior to adding ingredients like garlic and onion powder.
3. Eat Mindfully
   Start with calm. If you’ve struggled with communal or restaurant meals in the past, start by taking some deep breaths and reminding yourself that body, and your digestive system, is your ally. Eat slowly and enjoy the textures, flavors, and sensations of eating an enjoyable meal. Listen to your body’s cues to tell you when to stop and when to go back for more. Gratitude and mindful eating are linked to better digestion and less IBS symptoms—besides being great for you in a hundred other ways, as well.
4. Choose IBS-Friendly Foods
   When possible, simpler meals made from IBS-friendly ingredients can make a difference in IBS symptoms for some people. This is obviously much easier if you know your triggers, which you may have learned by working with a dietitian to follow the low-FODMAP diet or by keeping a food and symptom log.
   For example, you might choose simple protein options such as grilled chicken or fish, and opt for sides with safe ingredients when possible. You might even skip the complimentary chips and salsa or bread basket, since spicy foods, greasy foods, and breads can be a common IBS trigger. Avoid heavy sauces, cream-based dishes, or fried foods if they trigger symptoms. (And don’t forget that you can usually request a sauce to be served on the side; this allows you to add only the amount you want.) Additionally, you can request ingredient substitutions or customizations.
   See the end of this post for some specific ideas on low-FODMAP restaurant options.
   When you can't get low-FODMAP options, IBS-specific digestive enzymes can sometimes be helpful, as well.
5. Consider Your Drinks
   Water is your best friend, especially in scenarios where the food environment is already stressful and potentially a trigger for your IBS symptoms. Skip or limit the soda and alcohol if they are known triggers for your symptoms. Caffeinated coffee and certain types of tea can be triggers for some individuals, as well. If you do choose to drink other beverages, consistently reassess how your body is reacting to avoid consuming too much and triggering a flare-up.
6. Bring Backup
   While the goal is to enjoy yourself and participate fully in the eating experience, it can still be a good idea to bring a small snack with you in case the available options don’t align with your needs. Additionally, you may consider eating something before going out to prevent being overly hungry, which can sometimes trigger uncomfortable symptoms, as well.
7. Manage Your Stress
   It’s so important to remember that it’s not all about the food. Social meals can be stressful, which can unfortunately trigger IBS symptoms, resulting in further stress. On the other hand, stress management techniques like mindfulness and deep breathing are known to reduce IBS symptoms. And while they can be stressful at times, social meals and eating in community can be incredibly healing. Take some deep breaths, go with supportive friends, and remember that you’re there to enjoy the company, not just the food.

Need some examples of low-FODMAP alternatives at your favorite restaurants? Here are a few ideas to get you started.

• Burgers: Try a hamburger in a lettuce wrap, and ask to hold the onions. French fries are low-FODMAP, but oily and greasy foods are common triggers. If that’s the case for you or you’re not sure, try a side salad or baked potato instead.  Most people can tolerate condiments in small amounts, but if you’re able to plan ahead, you might consider bringing your own Low-FODMAP condiments like ketchup made with sugar (instead of high-fructose corn syrup) in a small to-go container.
• Mexican: Try corn tortilla tacos with chicken or beef, lettuce, tomato, cheese, and a little avocado and sour cream, and rice on the side. BYO salsa, if you like.
• Thai: Opt for a stir-fry with steamed rice or rice noodles and ask for it to be prepared without onion and garlic, if possible. Tofu or meat-based stir-fries including steamed vegetables like broccoli florets, green beans, carrots, green bell peppers, bamboo shoots, and water chestnuts are great options.
• Italian: Try gluten-free pizza with olive oil, tomatoes, olives, green bell pepper, and cheese. (Opt for harder cheeses like parmesan if you have difficulty tolerating lactose.) If you want pasta, opt for gluten-free pasta, and see if any of the sauces might be free from garlic and onion. Try a house or Greek salad dressed with olive oil and vinegar on the side.

 
Whether going out to a restaurant with family or friends, or meeting at a friend’s house, IBS does not have to keep you from enjoying social meals. Making strategic choices and eating mindfully can help you can feel confident and comfortable, even when you're not fully in control.
 
Want more tools to help you manage IBS without overcomplicating your life? Our Living Well with IBS Course is designed just for you. You can access the IBS Mini-Course for free, and check out the full online course Living Well with IBS for a deep dive. 

Need more personalized guidance? Send Erica a message or schedule a free discovery call.

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Renee Chmiel
with Erica Golden, RDN, IFNCP

Renee is a dietetics student at Texas A&M University.
Erica is a dietitian, educator, and author passionate about the gut-brain axis and helping everyone improve their quality of life by enjoying good food.