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Grilled or roasted meat and fish with low FODMAP vegetables (for example: potato, carrot, zucchini, etc.) are good options.
Main-course salads are also a good choice, but always be careful to check the ingredients and ask for a preparation with no onion and garlic.
Hamburgers should be avoided as they may contain high FODMAP seasonings and ingredients.
Sushi is a good choice, as long as it doesn’t contain high-FODMAP ingredients such as avocado, asparagus, etc.
Fried rice and stir-fried rice noodles and vegetables are mostly low in FODMAPs. Simply ask for a preparation with no onion, shallots or garlic and check the sauces. Avoid tempura dishes, since tempura is made from wheat.
Enjoy an omelette (made with lactose-free milk or almond milk) with low-FODMAP vegetables served with cubed potatoes. Ask for gluten-free bread.
For dessert, you can opt for flourless cakes (avoid pistachio or cashew nut flours which are high in FODMAPs) and most sorbets and granitas (avoid fruit-based ones with high FODMAP content).
If you know beforehand that you’re going to eat at a restaurant, check the menu online before stepping out to get an initial idea and bring with you the list of the high FODMAPs foods and the one of the low FODMAPs foods.
As you can see, with a little preparation, you can continue to enjoy a good meal at the restaurant from time to time!