As an IBS dietitian I am looking for ways to help my patients navigate the low FODMAP diet. Let’s talk all about my favourite travel tips to help you travel while still following the low FODMAP diet! As well as some handy tips for eating out while you are travelling.
Travelling on any phase of the Low FODMAP diet? ✈️ (If not now, save this for when you do/can!)
I know many of my patients get pretty anxious about travelling with dietary restrictions. 😱 I get it – not being in control of what you’re eating is enough to cause tummy troubles! Here are some of the things I find most helpful when travelling Low FODMAP.
1. Pack snacks
I like to bring @FodyFoods granola bars, Low FODMAP trail mix (nuts, seeds & chocolate chips), rice cakes, and cheese (especially for flights!)
2. Hit up the grocery store
Hit up the grocery store when you arrive OR have groceries delivered! Getting a few essential items in your hotel or airbnb is so helpful. Why? I like to have a snack before I go out anywhere, even to eat! That way if the menu is limited for me, I’m not starving.
3. Pick a few restaurants ahead of time
Check the menus or call to see if they can accommodate your dietary restrictions. So many restaurants are SO good at accommodating dietary restrictions, especially if you give them the heads up in advance
4. Ask the locals
I moderate the Low FODMAP Canadians Facebook group, this is a great place to get tips on where has Low FODMAP options in Canadian cities.
5. Don’t forget fibre
We often skimp on fibre when on holidays – which is usually A-OK, unless you have a digestive tract that relies on it for some normalcy! I always bring psyllium with me as a fibre booster and to help regulate my stool consistency. If I’m traveling for longer and have a kitchen, I will also bring chia or flax for a fibre booster in smoothies & with yogurt!
6. Bring your emergency IBS kit
I never travel without my peppermint oil, fibre supplement and as an IBS-C’er, my laxatives (trust me, asking a Spanish pharmacy for Senna or something similar is trickier than you’d think!) (If you’re IBS-D it might be your anti-diarrheals for emergency situations!)
Any travel tips you find helpful?
Top 5 Tips for Eating Out on the Low FODMAP Diet
Eating out on the low FODMAP diet can be stressful – am I right?! Being prepared can help to make it a much better experience – and I find restaurants are so accommodating!
Here’s my top tips!
1. Read the menu before you go 👓
Reading ahead can help to pinpoint a few options that might be low FODMAP or would be easily modifiable to be low FODMAP!
2. Call ahead during a non-busy time 📞
If you review the menu and find that there aren’t many low FODMAP options, you may want to call the restaurant to see whether they can accommodate special dietary requests. I find restaurants are SO great at accommodating dietary requests.
3. Pick a deconstructed-style dish 🥗
It’s a lot easier to ask for no onion and garlic in a deconstructed dish than a “one pot” style meal.
Here are some examples of dishes to order:
- Salads with low FODMAP veggies plus a protein
- Grilled or roasted fish, chicken, pork, or beef with low FODMAP veggies and rice or quinoa (avoid marinades or sauces, as these tend to contain onion and garlic)
- Omelette or frittata with roasted potatoes (ask to omit onion and garlic)
- ‘bowls’ – these are so popular right now! Many times I pick an onion/garlic free dressing from another item (like a salad) and swap it for the typical creamy bowl-style dressings that have onion and garlic in them.
4. Keep the rest of your meals during the day as low FODMAP as possible ⬇️
Your FODMAP threshold is like a bucket. Once it overfills, you experience symptoms. If you can keep your FODMAP intake low for the rest of your meals, you’re less likely to “overfill” your FODMAP bucket and experience symptoms.
5. Don’t feel the best after? Try not to sweat it! 😅
Easier said than done, but by practicing self-compassion and reminding yourself it’s OK to make mistakes on the low FODMAP diet, you can help to improve your resiliency and let go of some of that control that comes with being on a restrictive diet.
What’s your favorite place in your city to eat low FODMAP? Tag them and name the city to help other #lowFODMAPPERs out! I like @cactusclubcafe – they’re always SO kind about dietary restrictions. 🤗
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