How to dine out without wrecking the gut? 7 smart-eating rules, a top gastroenterologist follows

Let’s face it. Most of us enjoy eating out occasionally. Even if you don’t, there are occasions when you may need to dine out. While restaurants offer flavourful meals, they don’t exactly fall in the category of ‘healthy foods’. To make meals more appealing to the taste buds, eyes, and nose, they often add excessive salt, fat, and unknown additives. These ingredients can take a toll on your gut health. So does that mean you give up on dining out? Well, not really (unless you want to). You can eat out and still keep your gut happy. Wondering how? Dr. Saurabh Sethi, a California-based gastroenterologist trained at Harvard and Stanford, has shared 7 smart-eating tips that can help you to eat out without destroying your gut health. Let’s take a look.

1. Skip ultra-processed foods

One of the key reasons behind an upset gut after eating out, is the ultra-processed foods. These include your fries, pizza, hot dogs, sweetened drinks, and industrial breads and pastries. “I avoid dishes loaded with emulsifiers and additives, as they can disrupt the gut barrier and trigger inflammation,” Dr. Sethi reveals. So, the best way to keep your gut happy is to skip the ultra-processed foods.

2. Lean protein first

How you eat is as important as what you eat. So, when you step out to eat, consider having the lean protein first. This could be grilled chicken, fish, plant proteins, or fried or fatty cuts. They are easier on your digestive system and also lower the risk of acid reflux.

3. Light on the sauce

Go easy with the sauce. Restaurant meals are often drenched in rich dressings and sauces. These sauces may enhance flavour; however, they often come with a heavy dose of cream, butter, or added sugar. So, instead of that, ask for the sauces on the side. “I ask for dressings and sauces on the especially creamy or buttery ones. Flavour without the digestive drama,” the doctor says.

4. Veggies, veggies, veggies

The best way to lower the negative effects of eating out is to load up on vegetables. It could be steamed, roasted, or raw. Vegetables provide fiber and fuel for gut microbes. This way, your gut stays healthy and happy. “I skip deep-fried versions that add bloat,” Dr. Sethi adds.

5. Smart carbs

Carbohydrates are not the enemy, but how they’re prepared matters. So when you are eating out, ask for plain rice, quinoa, or baked potatoes. Keep things simple. “I pass on buttery mashed or cheesy sides that weigh me down,” the gastroenterologist revealed.

6. Mind the drink

Go slow on the drinks. One of the biggest reasons for gut irritation while you eat out is your choice of drinks. Yes, what you drink matters as much as what you eat. Sodas, whether regular or diet, are known triggers for bloating. So, it's better to skip those fizzy drinks. “I stick with water or soothing herbal teas,” the doctor says.

7. Dessert done right

Leaving some space for the sweet treats is no crime. But you have to be aware of how to do it right. “I trade sugar-loaded desserts for fruit-based ones like berries or sorbet, sweet, with a gentler blood sugar spike,” Dr. Sethi reveals.