Eating out when you have food intolerances can sometimes feel daunting. Here are some top tips to improve your confidence when eating away from home.
Look for venues that accommodate modifications
If possible, check menus before you choose a venue and before you arrive
Look for menus with plainer and fresher choices, and gluten-free or dairy-free listed on the menu
Have a snack before you go out, to avoid making poor food choices or being left feeling 'hangry'
Ask for sauces and dressings to be served on the side, so you can decide whether to use them
For events at a family or friend's place, take a plate of food that you will enjoy eating
If you are highly sensitive, speak to the venue about heating and plating a meal you bring
Take medicines to treat reactions (e.g. pain relief, antihistamines, asthma inhalers, anti-reflux)
Remember, socialising is about more than just food, it can help improve mental and physical well-being
Eating out with food chemical intolerances
Look for items like:
grilled lamb or beef, grilled chicken, fresh fish
omelettes, scrambled eggs, hash browns
baked potato, boiled rice, lettuce, root veg
hot chips (without chicken salt or seasoning)
Ask for no pepper or other seasoning, other than salt
Choose drinks like:
soda water, decaf coffee, gin, vodka, whisky
If you react to sulphites, look for preservative free wines and beers, or try adding products that reduce the sulphite content (speak with a dietitian).
If you eat dairy and/or wheat, look for desserts like:
pavlova, pear, rice pudding, custards, crème caramel
Keep an eye out for:
added MSG, sauces, dips, condiments
sausages, deli meats (e.g. salami, bacon)
strong cheese, chocolate, tomato sauces
spices, curries, stocks (e.g. risotto, soups)
Top Tip
Opt for pubs and cafes; these are more likely to have plain options, rather than cuisines like Mexican, Indian, Italian, Chinese or Thai.
Gluten Free (GF) Tips
Check menus, looking for 'GF' or 'GFO'
Request GF items and double check with wait staff that they are GF when brought to you
Rice based dishes can be a good option; ask about sauces, marinades, dressings, soups
Check that crackers, breads, pastas, flours are GF
Watch out for couscous, and battered or deep fried foods
Use the 'Find Me Gluten Free' website to find venues
Use the Celiac Australia app if you are unsure if an ingredient listed on the menu is GF
If you are highly sensitive, caricain enzymes taken before a meal may help break down gluten from cross contamination (speak with a dietitian)
Top tip
Thai, Mexican, Vietnamese and Indian generally have many good GF options
Low FODMAP Tips
Look for plain meat, chicken, fish, tofu or egg dishes
Check with the wait staff if a dish can be made without onion or garlic
Ask which vegetables are served with a dish
If you are unsure whether a food on the menu is low FODMAP, check on the Monash app
Keep an eye out for legumes, stone fruit, honey, apples, pear, avocado, mushrooms
For coffees, ask for almond or macadamia milk
If you drink soy coffees, ask your regular barista to check the ingredients in their soy milk
Keep an eye out for sauces, dressings, dips, soups and risottos, as they may have onion or garlic
Top tip
Japanese, Australiana, Greek & Vietnamese, may have more suitable low FODMAP options
Dairy Free (DF) Tips
Ask about DF or vegan options on the menu
Look for grilled/poached/steamed meats, poultry, fish, tofu or eggs with vegetables
Keep an eye out for cheese and yoghurt in things like sauces, dressings, crackers, toppings
Oat or soy milk drinks are nutritious options
Double check that butter isn't added
If you are lactose intolerant, use lactase enzymes to improve the digestion of lactose in a meal (speak with a dietitian)
Top Tip
Chinese, Japanese, Indian and Thai generally have more dairy free options
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