Randi Cestero | IBS & PCOS Nutrition

Five-step plan for eating IBS-friendly at restaurants
By Randi Cestaro, CHHC
www.happyhealing.net

If you’re like me, even a little bit, chances are you enjoy a nice evening out with your friends or family. There’s nothing like taking the time after a busy day at work or at the conclusion of a long week to re-connect with those who are most important to you.

How does living with IBS affect your dining out experience? Do you find yourself wondering if that special meal will “sit right”, given your condition? And do you find yourself checking out the distance between your table and the nearest restroom?

I know. I’ve been there. And I have compiled a list of suggestions to support you in making healthy eating choices for yourself, so that you can enjoy the company of those you care about when you go out to eat.

Keep these tips in mind the next time you head out to a restaurant for a relaxing meal:

1. Choose some form of fiber as your appetizer.

a salad is a great way to begin a meal

any kind of soup that does not contain cream is another great way to start your dining experience

if you are planning on having a heavier meal for lunch, then have a large salad for dinner. Or do you know that tonight is a big business dinner that will include heavier foods? Then select a salad for lunch.

to assure better digestion, remember to chew food slowly, counting to twenty during each bite. This gives your mouth enough saliva to assist in easier digestion.

and, I can’t say it enough, drink plenty of water throughout the meal

2. Choose a dish that is broiled or sautéed.

a fish dish that has been broiled or sautéed is a great option. Don’t forget the brown rice to accompany it. The rice adds to the meal’s texture and is good for your overall health, as well.

a steak that is served with lots of vegetables and a broiled or baked potato is a filling choice. Too much on the plate? Take the rest home for tomorrow’s lunch

whole wheat pasta with vegetables and a light sauce is yummy

steamed dish with chicken and mixed vegetables. Put a sauce on it but make sure it is on the side. That way you get to decide how much you use.

3. Choose a drink that’s low in sugar.

stay away from carbonated drinks; they may taste refreshing, but they won’t be later

unsweetened iced tea is a great option

water with lemon is a naturally great choice

4. Choose sauces without the cream.

stay away from heavy cream sauces

stick with more oil and garlic-based dishes

if you must use tomato sauces, then use them in moderation

5. Select a dessert comprised of some sort of fiber.

your best option is to order a fruit cup or

have half of a dessert with a cup of fruit

So it is possible to have your cake and eat it too, despite living with IBS. The key is, as always, “all things in moderation”. With increased awareness of your available options together with smart choices, all restaurants can be IBS-friendly, if you follow the above guidelines.

If I can ever support you in learning more about your IBS diet, please call on me. I’ll be happy to share even more ideas for successful dining.

Randi Cestaro offers additional tips for healthy eating in her E-book,
The Complete Guide to Achieving Freedom from IBS, available on her web site at http://www.happyhealing.net/classes/ibs.htm.

You’ll also find information on Randi’s individual Nutrition Programs and other resources for healthy eating at www.happyhealing.net

“Randi, I loved reading your e-book on IBS; there is great information for everyone. I have already made some of the changes you have suggested - I add flax seed to my oatmeal every morning, I switched to whole wheat pasta and I eat slower. I feel healthier and I have more energy. Thanks for the great advice!”

-Kim Schoenburg, CA