Guide · Food and modes · 2 min read

Eating out on a low FODMAP diet

By the CalJab team, with sources · Last reviewed October 21, 2026

Eating out on a low FODMAP diet is possible with some planning. ¹ Stress can trigger IBS symptoms in some people, so being organised and calling the restaurant ahead can help. ¹

Before you go

• Check the menu online for dishes with suitable ingredients, or a note that dietary requirements are catered for. ^1·2
• Call ahead outside busy hours, so the kitchen has time to adapt a dish for you. ²
• Keep the rest of the day low FODMAP: if you're going out for dinner, make breakfast and lunch low FODMAP, so less builds up. ¹

Ordering

• Know your worst triggers, such as wheat, garlic and onion, or peas, and ask for them to be left out. ²
• Choose a protein-based dish such as fish, red meat or poultry, with vegetables, salad, potato, rice or rice noodles on the side rather than bread or pasta. ²
• Ask for dips, sauces and dressings on the side; they often contain garlic and onion, and you can choose how much to have. ^1·2
• Go easy on rich sauced dishes such as curries and on dishes made with stock such as soups and risottos; they often have garlic and onion as a base. ²
• A gluten-free meal that leaves out your worst triggers is another option. ²
• If nothing fits, try the side dishes or ask for plain protein with steamed vegetables or salad. ¹

It's your health, and you have the right to ask for what you need. ¹

In CalJab

Pick from a menu under Add reads a photo of the menu; in FODMAP mode, dishes it estimates as high FODMAP are left out. It is an estimate, so still ask about sauces and stock. After eating out, logging how you feel in How are you makes it easier to look back, especially while you reintroduce foods.

If eating out often brings on symptoms, a dietitian can help you adjust your plan.

Written by the CalJab team, with sources. It does not replace your doctor's advice. Found a mistake? Write to support@caljab.app.