HiReader,

Spring is here which means big travel plans, outdoor activities, and busy schedules! Whether

you’re heading out for a weekend trip, trying out new restaurants, or fueling for performance,

keeping digestion in check is key to staying symptom free.

Low-FODMAP Restaurant Tips

Eating out with IBS doesn’t have to be stressful! Here are some ways to navigate menus and avoid digestive discomfort:

• Check the menu ahead of time – Many restaurants post their menus online, making it easier to

plan low-FODMAP options

• Ask for modifications – Request no garlic or onion, swap wheat-based sides for rice or

potatoes, and keep sauces on the side

• Stick to simple dishes – Grilled meats, steamed vegetables, and plain rice are usually safer

choices

• Be mindful of hidden triggers – Dressings, marinades, and seasonings often contain

high-FODMAP ingredients—ask about ingredients before ordering!

• Pack a digestive enzyme – If you’re unsure about cross-contamination, taking an enzyme may

help minimize discomfort. I like Pure Encapsulations Digestive Enzymes Ultra that covers all your digestive needs, and

you can also add a peppermint capsule to further ease any bloating, gas or cramping.

For more inspiration, grab the FREE Ultimate Guide to Eating Out on Low FODMAP diet, HERE.​

Best Travel Snacks for IBS

• Nuts & seeds – Peanuts, walnuts, sunflower seeds, and pumpkin seeds
• Low-FODMAP fruit – Firm bananas, oranges, pineapple, cantaloupe, strawberries, and blueberries
• Rice cakes with peanut butter – A quick + easy carb-protein combo
• Jerky or turkey slices or Jerky– Lean protein option!
• Lactose-free cheese or hard cheese – A convenient savory option
• Low-FODMAP granola or energy bars – Check ingredients for high-FODMAP additives. Some favorites include: Belli-Welli, GoMacro Bar, Fody Food Bars, Bobo's Oat Bars​

Fueling your body with the right foods can make all the difference when dining out, traveling, or

performing at your best to have a Happy Spring!

In good health,

Cari