But all hope is not lost! One of the best things that you can do to ensure that you have a comfortable meal at a restaurant is to get information ahead of time. Most restaurants post their menus online so you can find out ahead of time if there will be appropriate food choices for you. Many restaurants have become very accommodating to people who have food sensitivities. This may mean that they offer gluten-free or dairy-free options. If you are not sure about the restaurant’s flexibility, give them a call. Find out ahead of time if they will be able to prepare food in a way that won’t set off your symptoms.
Figuring out your access to bathrooms on the trip to the restaurant Arranging for transportation home should you need to leave early Telling your companions of any accommodations needed
Eat small, frequent meals throughout the day prior to your upcoming outing. There are several benefits to this approach:
Eating meals on a regular basis will help your body to regulate the process of digestion. If you arrive at the restaurant hungry, you may be tempted to eat foods that are more likely to set off your system. Eating a large meal can spark or strengthen intestinal cramping, leading to the very IBS attack you were hoping to avoid by starving yourself.
Visualization Deep breathing techniques Progressive muscle relaxation Meditation Yoga
Visualize dining out as a smooth, pleasant experience. Visualization can be a powerful tool for reducing anxiety. Imagine yourself traveling to the restaurant, sitting at the table, ordering a meal and enjoying the food with a quiet, calm body.
Walking yourself through the event in your mind allows you to identify any potential trouble spots. Go back to your game plan and figure out the most comfortable way for you to deal with any anxiety-provoking elements of the outing.
Don’t scan your body for potential signs of trouble. Scanning behavior sends a message to the brain that there is a possible threat. In response to a perceived threat, the stress response kicks in and the next thing you know your bowels are in an uproar. Again, use relaxation and distraction to keep yourself calm in the face of any twinges, rumblings, or cramps.
If you find that you are truly too uncomfortable to enjoy the meal, feel free to excuse yourself. Just be sure to leave money to cover your cost. Don’t worry about the comfort of others. True friends and quality individuals will understand and support your decision to address your own physical needs.
Large food portions Rich, creamy, fatty, buttery foods Deep-fried foods Gassy foods
Soda is not a great option—sugar, artificial sweeteners, and carbonation may all raise your risk of experiencing unwanted symptoms. A better option is to bring your favorite herbal tea bag and ask for a cup of hot water. If you prefer iced tea, ask for a glass of ice as well.
Cranberry juice is the only juice to date that is low in FODMAPs, those carbohydrates that can contribute to IBS symptoms. For a festive non-alcoholic drink, you could have a glass of cranberry juice on ice, perhaps with a splash of club soda if you are feeling brave.
Using the helpful research on FODMAPs from the researchers at Monash University, you should be safe with one glass of any of the following:
BeerGinVodkaWhiskeyWine (red, white, or sparkling)
Even if you are not feeling at the top of your game, remind yourself that you could be stuck at home alone feeling poorly. At least you are out, living your life, and experiencing the pleasure of being served food that you did not have to cook. And, most importantly, you are connecting with the lives and experiences of others.
