Eating out should be something to look forward to, but if you’ve got IBS, it can feel like a bit of a gamble. Will this meal sit well? Will I spend the night regretting it? Will I need to scope out the toilets before I even sit down?
The good news is, with a bit of planning, you can enjoy a meal out without worrying that your gut will betray you. Here are some tips to make eating out a bit less stressful and a lot more enjoyable.
1. Do a Bit of Homework Beforehand
- Have a look at the menu online before you go, so you’re not panicking over choices at the table.
- If you’re unsure about a dish, ring ahead and ask—restaurants are usually happy to help.
- Don’t be afraid to explain your needs to the waitstaff. I know it can feel awkward, but a quick chat could save you hours of discomfort later.
2. Know Where the Loos Are
- If it helps you feel more relaxed, check out the toilet situation in advance—nothing worse than that last-minute panic.
- Ask for a table nearer the toilets if that makes you feel more at ease
3. Pick Foods That Won’t Set You Off
IBS triggers are different for everyone, but in general:
- Stick to simple dishes – Grilled meat, fish, poultry or tofu with potatoes, rice or quinoa and unbuttered or creamed veg is usually a safe bet.
- Avoid creamy, fatty, or spicy foods – They might taste unreal, but your gut might not thank you later.
- Watch out for beans, lentils, and cruciferous veg – They can be hard to digest and leave you bloated.
- Keep portions small – Big meals can be too much for your gut to handle in one go.
- Ask for sauces on the side – They are ususually high in fat and garlic and onion sneak into a lot of them, and can trigger IBS symptoms.
- Pick safe carbs – Potatoes, rice, quinoa, or gluten-free pasta and sourdough bread are safe options.
- Sushi is often a great option – Just avoid tempura or anything battered.
- Eggs are a handy choice – Omelettes, poached eggs or scrambled eggs can be a good shout if you’re stuck.
- Ask for plain veg or salad – No butter, oil, or sneaky seasonings.
4. Be Careful With Alcohol
- A drink with your meal is grand, but alcohol is a gut irritant, so pace yourself and drink water too.
- If you do drink, clear spirits with soda or a dry wine tend to be the safest bets.
- Avoid sugary cocktails or beer if they set you off, and drink plenty of water in between.
5. Keep the Stress Levels Down and be Prepared
- IBS and stress go hand in hand, so take a few deep breaths before eating to help your gut relax.
- Don’t stress too much—that’s why planning helps. remember one meal won’t undo all your progress. Even if it doesn’t sit well, your gut will settle, and you’ll know what to tweak next time.
- Have some meds in your bag—peppermint oil capsules can help with bloating, simthicone can help with gas and loperamide can help with diarrhoea. Just check with your GP first to make sure they are suitable for you.
Final Thoughts
Eating out doesn’t have to mean stress and regret. With a bit of prep and some mindful choices, you can enjoy a night out without your gut causing chaos. And if you do get symptoms? Don’t panic—your gut will settle, and you’ll know what works better next time.
Have you found any go-to meals that work for your IBS? Let me know!
