Jessica Strauss
Jul 28, 2017 · 4 min read

Following a FODMAP Diet? Things to Look for & WATCH for on the MENU!

Certainly, one of the most enticing parts to eat at restaurants is to relax and enjoy watching someone else prep and cleanup for us. But, if you are on the Fodmap diet, choosing a restaurant can feel like a nightmare. However, we all deserve a night off cooking and that mess of the kitchen and enjoy some delicious meals with our loved ones, right?

Exploring new restaurants and digging into the menu gives us pleasure. But, while following a Fodmap diet, there are some things that you will need to look for and ignore to avoid tummy issues afterwards.

So, let’s begin with finding examples of what’s low and high on Fodmap when going through the menu at the restaurant.

Low FODMAP Items to LOOK FOR In the Menu!!!

Tamarind

One of the cuisines where tamarind is used the most is the Indian cuisine. It is a common flavor in this cuisine and mainly used in dals and curries. So, it is absolutely a low FODMAP food that you can try when eating out.

Tapenade

It is a delicious spread, which is a nice mix of lemon juice, olives, anchovies, and capers and is absolutely Low Fodmap, making it a perfect thing for you to try in any restaurant. It is a perfect alternative to hummus, which can help you maintain your LOW Fodmap diet, even at restaurants.

Charcuterie

Cheese, fruit, nuts, crackers, bread, preserves, and cured meats are some foods that can be counted as Charcuterie. You can try most of the meats until and unless it is flavored with garlic or onion. And, if you are trying cheese, go for the more firmer ones to avoid more lactose. You can always go for nuts, as they are low FODMAP. Maintain your FODMAP diet by eating chutney that will generally be served on your plate. And, when trying those crackers or bread, try going with a gluten-free option to play it safe.

High FODMAP Items to WATCH out for In the Menu!!!

Pesto

It is a sauce made from basil, garlic, olive oil, parmesan, and pine nuts. Instead, drizzle some olive oil or swap it with a tomato-based sauce. You can even use fresh herbs and grated parmesan on the pasta. Don’t add garlic and onions to it!

Orzo

Typically prepared from wheat, one must absolutely avoid it and ask for rice or quinoa, instead. This rice shaped pasta is a must-have to avoid when looking forward to eating low FODMAP foods in the restaurant.

Aioli

A mayonnaise-based sauce that contains garlic and one can simply ask for a wasabi mayo or ask for mustard, plain mayo instead.

Gremolata

A mix of minced garlic, lemon rind, and parsley that is mainly used as a garnish. So, if the entire dish served to you is FODMAP, you can even skip it or simply swap it with a tomato based sauce or simply go for a drizzle of olive oil along with some fresh herbs and grated parmesan on the pasta to make it tasty and as per your diet.

Final Words!!!

If you too are familiar with low FODMAP foods and are looking to maintain a healthy and nutritious diet, following these tips and tricks can help. Before avoiding any food and going on a FODMAP diet, be sure of what irritates your gut the most through the elimination diet. Kknowing about all these food items, you will feel more confident in your menu lingo and make the right choice that will just soothe your gut.

Good luck!!

Cheers with the low FODMAP diet…

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