Living with Irritable Bowel Syndrome (IBS) can be at times challenging, especially when it comes to socialising and dining out. The fear of triggering symptoms can make these situations daunting, but with a few practical tips, you can enjoy social gatherings and delicious meals without compromise.

Plan Ahead:

One of the keys to successfully managing IBS while dining out is planning ahead. Before choosing a restaurant, check its menu online or give them a ring to see if they’re able to cater to your requirements. Most restaurants will do their best to cater to your dietary requirements. Often it is easiest to pick your main triggers and try and avoid those, rather than aiming for an entirely low FODMAP meal option. If you’re heading to a friend or family members for dinner, have a chat with them around some easy swaps that can be made in the meals so you will be able to eat with everyone else. 

Choose Wisely:

When perusing the menu, make thoughtful choices that align with your dietary requirements. Opt for grilled or baked proteins, such as chicken or fish, and inquire about any sauces or seasonings used. Avoid fried and heavily spiced dishes, as these can be potential triggers for IBS symptoms. For more tips on eating out with IBS check out this blog post HERE 

Mindful Eating:

Practice mindful eating to help manage IBS symptoms during social meals. Take your time to chew your food thoroughly, savoring each bite. Eating slowly can aid digestion and reduce the likelihood of experiencing discomfort. Additionally, avoid overeating, as large portions can put additional strain on the digestive system.

Be Alcohol Savvy:

Alcohol is a common trigger for IBS symptoms, so it’s important to be mindful of your choices. Opt for low-FODMAP alcoholic beverages in moderation and consider diluting drinks with water or choosing non-alcoholic alternatives. Staying hydrated is crucial, so be sure to drink plenty of water throughout the meal. For low-FODMAP alcoholic beverage options check out this blog post HERE. 

Pack a Snack:

This is key when you’re out and about for the day and you’re not sure what food options will be available. You may even like to pack a snakc in case the restaurant options are limited or you’re unsure about the ingredients in a dish. This can serve as a backup plan, ensuring you have something safe to eat if needed. Check out this blog post HERE for low FODMAP snack ideas on the go.

Stay Informed:

Stay informed about your triggers and learn to recognize your body’s signals. By understanding what foods and situations may exacerbate your symptoms, you can make informed choices and take proactive steps to manage your IBS effectively.

A Final tip:

Allow yourself to relax and take in the moment while out with your friends and family. Winding yourself up about it will only result in a worsening of symptoms. Living with IBS doesn’t mean you have to give up the joy of socialising. By incorporating these tips into your routine, you can make socializing and eating out a positive and enjoyable experience.

Published: 15th December 2023

Author: Kelsey Paterson  Monash FODMAP trained Dietitian