Eating Out with IBS: How to Enjoy Restaurants Without Fear

Eating Out with IBS: How to Enjoy Restaurants Without Fear

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Eating, in general, can be anxiety-inducing when you have IBS, especially if you don't know what causes it. However, dining out adds a whole new level of fear due to the lack of control over what goes into the food. You might cancel plans just to avoid the dreaded post-meal diarrhea, bloating, constipation, or gas. But you don’t have to miss out on time with friends and family, traveling, or trying new cuisines. You really just need a few tips to get started.

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Find Your Safe Restaurants

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I’ve found that creating a list of restaurants in my area where I know I can eat without feeling terrible afterward is incredibly helpful. I refer to these as my "safe" restaurants. When a friend or family member asks to grab lunch, I can easily suggest places from my list.

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If someone suggests a restaurant that isn’t on my safe list, or a place where I won’t find suitable options, I simply say that I don’t think I’ll be able to eat there; can we try ______ restaurant instead? Most people just want to spend time with you and share a meal. They typically don’t mind going to a different restaurant. In fact, those who care about you would much rather see you comfortable and healthy than unwell. They want you to enjoy yourself.

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New Restaurants

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The reality is you can't always stay in your safe circle. Whether it’s your sister’s birthday at a brewery you’ve never been to, your friend’s elaborate Galentine’s dinner, or traveling to a new city where you want to try the local cuisine, you’ll sometimes need to step out of your comfort zone. In these cases, planning ahead is essential.

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When considering a new restaurant, I like to review its menu beforehand and identify items that are least likely to trigger my IBS symptoms. I also call ahead to ask if they have gluten-free and dairy-free options—two of my main IBS triggers—to help me figure out if I can safely eat at the restaurant. Don’t hesitate to request an ingredient list or speak to the chef if necessary. 

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If I find that I can’t eat anything there, I have a couple of options: I can either locate a safe restaurant where I can pick up a similar type of food and bring it with me or prepare something at home to bring along. This way, I can still participate in the meal with loved ones without the fear of negative aftereffects.

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Digestive Support

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Using digestive-supportive supplements is essential for me when I eat outside of my home because even when the restaurant assures me that an item does not include my IBS trigger foods, cross-contamination, and mistakes can happen. Therefore, I use digestive supplements as an extra layer of protection against IBS symptoms. Here are a few of my favorites:

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Digestive Enzymes:  These enzymes help break down food into tiny particles that the body can absorb. I take a supplement that includes a variety of enzymes to break down protein, fat, fiber, and sugars. This extra support is beneficial in case I accidentally consume gluten or dairy.

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Betaine HCl Pepsin: HCl is what makes up stomach acid and is crucial for breaking down protein and eliminating harmful bacteria. Many people with IBS have low stomach acid, which can lead to slow digestion, gas, bloating, and constipation. It can also allow harmful bacteria to thrive in the intestines, potentially leading to SIBO and more IBS symptoms. The pepsin component in this supplement is an enzyme that aids in protein breakdown.

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 A good indicator that you may need more HCl is experiencing indigestion when consuming high-protein foods or suffering from acid reflux after meals.

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Atrantil: This supplement combines the herbs Quebracho, Horse Chestnut, and Peppermint, which are soothing to the digestive system and can help alleviate some abdominal pain associated with IBS.

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L-Glutamine: This amino acid supports the repair of the intestinal barrier and improves Leaky gut. Read more about leaky gut here

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I always recommend working with a qualified nutritionist when exploring new supplements so that you can use the ones that will be best for you and you don't have to waste time and money on the ones that won't work for your situation.

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Getting to the Root

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While these tips can be helpful for managing symptoms, it’s crucial to understand the underlying causes of IBS and work toward addressing them. This approach can significantly improve your quality of life and reduce flare-ups. Additionally, you can expand your list of safe restaurants as you diminish symptoms.

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If you're ready to stop feeling bloated and constipated or having diarrhea and abdominal cramps after every meal, schedule your free consultation with me below so we can work together to address the root causes of your symptoms.

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Disclaimer: This is not medical advice and should only be used for educational purposes.