Here are a few handy tips to assist in eating a low FODMAPs diet while away from home:
3. Phone ahead – speaking with food service staff before the day you arrive will give them a heads up and hopefully allow the chef to be more accommodating of your needs. Ask them if it would be helpful to email the list of ingredients you can / can’t eat.
5. Take translations - if travelling somewhere you don’t speak the language, take a list of translations for common high and low FODMAP foods as well as sentences to say “please none of these foods” and “do you have any of these foods?” This will hopefully make your ordering experience smoother. If travelling with a guide, explain your restrictions to them ahead of time and ask if they can help you find meals you can eat. Airport or hotel staff may also be helpful. Before you set off on your travels, you may also like to research popular dishes and common ingredients used in the region to help you prepare.
6. Take packaged snacks – worried about being stuck with nothing to eat but foods you’ll react to? Stock up on suitable packaged snacks that travel easily in a suitcase or backpack e.g. canned fish, rice cakes, wheat-free crackers, peanut butter, trail mix, suitable muesli bars/snacks (e.g. Food For Health fruit free bars or fruit free clusters - both are gluten-free), cereals (e.g. Kez’s Gluten free cereal bites (fructose free) or Gluten Free Low Fructose Cinnamon & Superseeds Cereal), canned vegetables (e.g. green beans, carrots), mini lactose-free long life milk. A plastic bowl, cutlery and storage containers for left-overs may also come in handy.
8. Pick your indulgences – if it’s holiday time and you’re a foodie like me, holidays can be based around new and exciting eating experiences. However, if you want to avoid upsetting your gut more than you need, I’d suggest considering how much you’re going push your limits. At the start of each day, evaluate your agenda and where you may likely be tempted to indulge in something risky….. for me it’s always something sweet! Limiting yourself may mean sharing foods with someone so you can still enjoy a taste, or it may be that you allow yourself something special one time in the day or every second day to eat outside of your diet boundaries, while sticking within them at the other times of the day. Remember, an irritable bowel can be sensitive to large volumes of food even if they’re low FODMAP! So go easy on portion sizes.
10. Carry water – it may be easy to forget to drink while you’re out sightseeing, but drinking enough fluids will be important especially if you get constipation. Carry a water bottle or two in your backpack and why not add some peppermint tea or Iberogast for soothing throughout the day.
Finally - most of all, have a grate time!
Hope this helps,
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