If you’re on the low FODMAP diet, you know that social events and holidays can be a challenge, particularly when someone else is preparing the food! It can be stressful when foods might contain hidden FODMAPs, or there are limited low FODMAP options to choose from.
But don’t worry, with a little planning and preparation, you can enjoy these occasions without sacrificing your health.
Here are 5 practical tips for navigating holidays and social events on the low FODMAP diet:
1. Plan Ahead
Before attending a holiday or social event, plan out what you’re going to eat and drink. Bring low FODMAP snacks or dishes to share, or talk to the host ahead of time to see if they can accommodate your dietary needs.
2. Choose Wisely
It’s easy to overindulge at social events, but too much of a high FODMAP food can trigger symptoms. Scan the table or menu for low FODMAP options, like plain meat, fish, or poultry, vegetables, and gluten-free grains. You can still enjoy your favourite higher FODMAP options if you choose, but we suggest sticking to smaller portions of these and filling up on something lower FODMAP!
3. Limit Alcohol
Alcohol like wine, beer or spirits have been tested to be low FODMAP at one drink. Choose low FODMAP mixers such as soda or sparkling water, cranberry juice or sugar sweetened soft drinks. However, it’s still important to drink in moderation! We suggest sticking to one drink per meal, as alcohol is still a gut irritant and can cause digestive symptoms. Additionally, carbonated drinks (alcoholic and non-alcoholic) can cause symptoms such as bloating.
4. Stay hydrated
Drinking plenty of water can help prevent constipation and aid digestion. Carry a water bottle with you, or choose hydrating low FODMAP beverages like herbal tea or infused water.
5. Don’t Be Afraid To Speak Up
If you’re unsure about the ingredients in a dish or drink, don’t be afraid to ask the host or server. Most people are happy to accommodate dietary restrictions, and it’s better to be safe than sorry.
Bonus tip: If you’re hosting the event yourself, consider offering low FODMAP options for your guests. This can help make everyone feel included and can even introduce your friends and family to new, delicious dishes (they don’t even have to know they’re low FODMAP 😉) .
In summary, navigating holidays and social events on the low FODMAP diet is all about preparation, moderation, and communication. With these tips in mind, you can enjoy the festivities without sacrificing your health. Happy holidays and happy socialising!
