Originally Published: June 15th 2015

Dining out can be a challenge for anyone managing food intolerances, whether you are just starting the elimination process or have been living with these dietary restrictions for some time. It’s essential to strike a balance between enjoying your meal and ensuring your health. Here are some professional tips to help you eat out with confidence and ease.

Breakfast

Breakfast often proves to be the most difficult meal to navigate, especially in settings like business meetings or social gatherings with people who do not have dietary restrictions. Here are some strategies to consider:

1. Prepare Ahead: If you are lactose intolerant, for example, carry lactose tablets with you.
2. Be Cautious of Hidden Ingredients: Chefs often get creative, and some common breakfast items may contain unexpected ingredients. For instance, homemade hash browns might include flour, omelettes and scrambled eggs could have cream, and various dishes might be cooked in butter instead of oil.
3. Stick to Safe Choices: If you’re uncertain about the ingredients, opt for a simple fruit platter or stick to items you know are safe. This is particularly important during the elimination phase of identifying intolerances.
4. Ask for Modifications: High-quality restaurants are often willing to accommodate dietary restrictions. Don’t hesitate to ask if they can prepare a dish to meet your needs.

Lunch

Lunchtime can also present challenges, especially if your usual go-to is something like a sandwich. Consider these alternatives:

1. Sushi: Sushi is a versatile option that often accommodates various dietary restrictions. If you’re not initially a fan, give it time—it can grow on you.
2. Salads with Substantial Sides: Choose salads that include filling ingredients such as rice or potatoes. Be sure to inquire about the dressing and opt for simple oil and vinegar if possible.

Dinner

Dinner tends to be easier to manage, but caution is still necessary. Here are some helpful tips:

1. Choose Starch Wisely: Opt for dishes that include potatoes or rice to ensure you have something substantial, especially if you are drinking wine. Be wary of mashed potatoes, which often contain butter, milk, or cream.
2. Select the Right Protein: Fish is usually a safe choice, but ensure it is grilled and not cooked in butter. A simple steak with chips or salad is also a reliable option—just verify that it’s cooked in oil rather than butter.
3. Plan Ahead: If you travel frequently for work, call the restaurant ahead of time to explain your dietary restrictions. Most establishments are accommodating, and this can help you avoid awkward conversations in front of clients.
4. Pack Snacks: For international travel, it’s wise to carry some snacks in your bag. This way, you have something to eat if you return to your hotel hungry and can’t find suitable options nearby.

Managing Reactions

If you experience discomfort or adverse reactions after eating, it’s crucial to keep track of what you consumed. Avoid these items until you have a clearer understanding of what is causing your symptoms, ensuring that you don’t compromise your well-being during your meal.

Dining out with food intolerances doesn’t have to be daunting. With a bit of preparation and careful selection, you can enjoy meals out without compromising your health. Remember to communicate your needs clearly, choose safe options, and be prepared for any situation. Bon appétit!