Harvard trained Gastroenterologist lists out 7 golden rules for eating out without upsetting the gut

The pleasure of dining out can become a potential stomach irritant when you you end up making the wrong food choices. Harvard trained Gastroenterologist Dr Saurabh Sethi lists out 7 basic rules that he follows while eating out, so as to not harm his gut. These doctor approved rules safeguard your digestive system while allowing you to enjoy outside food as well. Take note of these, and enjoy your weekly eating out sessions!

Restaurants frequently serve ultra-processed foods through their fast food services, and packaged dishes. The digestive system experiences irritation from gut lining damage and bacterial disruption because of additives, preservatives and emulsifiers found in these foods. You should stay away from fried foods, breads, and pre-made fast food, because they can harm your digestive system. Your diet should consist of fresh meals that use unprocessed whole ingredients instead of processed foods. The restriction of ultra-processed foods leads to decreased digestive tract inflammation which results in better gut health.

Your main course while eating out should include lean protein options such as grilled chicken and fish, together with plant-based alternatives. These food types digest well, and produce minimal stomach discomfort and acid reflux symptoms after consumption. The digestion process becomes slower when you eat fried or fatty cuts, which puts additional strain on your digestive system. Your body receives essential nutrients from proteins, which help fix gut tissue damage, support muscle function, blood sugar management and hunger control. The digestive system benefits from proteins because they help repair gut tissue, and maintain proper digestive function.

The stomach can become irritated by sauces and dressings, because they contain high amounts of fat, cream, sugar and various additives. You should request your sauces to be served separately, because this allows you to determine the amount you want to use. Select dressing options that use lemon juice, vinegar and olive oil, because they are lighter than other choices. The risk of bloating, indigestion and stomach irritation decreases when you use minimal amounts of sauce.

The digestive system benefits from vegetables, because they contain fiber which supports beneficial gut bacteria and promotes regular bowel movements. Your meal should include steamed, roasted or raw vegetables but you should avoid deep-fried or heavily sautéed vegetables, because they cause bloating. The antioxidants, vitamins and minerals found in vegetables, protect the gut lining and minimise inflammation while providing essential nutrients. The digestive system stays balanced and receives energy from vegetables during your meals.

Your selection of right carbohydrates determines how well they support gut health, because they serve as essential energy sources. Choose brown rice, quinoa and baked potatoes as your whole grain options, instead of greasy, cheesy or buttery side dishes. The body can easily process simple carbohydrates with low fat content, which prevents bloating and stomach discomfort. The digestive process benefits from fiber, which helps maintain consistent energy levels throughout the day. Heavy starches remain in the stomach for extended periods which leads to delayed digestion.

The consumption of sugary beverages including sodas and sweetened juices leads to gas production and bloating, which disrupts your gut equilibrium. The digestive system experiences irritation from artificial sweeteners which are present in diet sodas. Choose to drink water, herbal teas and infused water, instead of other beverages. The body receives hydration through these beverages which also supports digestion and provides relief to the digestive tract. The avoidance of carbonated and sugary beverages, helps prevent acid reflux and maintains a healthy gut throughout and after eating.

The high sugar and fat content in most desserts triggers fast blood sugar spikes, which leads to digestive problems. Fresh berries, fruit sorbets and baked fruits make better dessert choices, than creamy or sugary options. The digestive system experiences less irritation from fruits because they contain fiber and antioxidants. The consumption of these desserts helps prevent major blood sugar fluctuations, while maintaining gut equilibrium and fulfilling your desire for sweetness.

Exercise is also great for your gut