When you cook at home, you have complete control over the ingredients. You can make your meal as nutrient-rich as you want and avoid anything you know won’t sit well with you. When you eat out, knowing exactly what’s in your food is a bit tricker. Often, the meal choices aren’t as healthy as they may be if you were to make a similar dish at home—and that’s on top of the oversized portions.
How can you keep your gut happy while enjoying a nice meal out? As gastroenterologists share here, there are some helpful guidelines to keep in mind, which can make figuring out what to order easier. After all, eating to support your gut health benefits the entire body. Keep reading to see what G.I. docs order when they eat out—great examples of meals that support gut health and are super delicious.
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Guidelines G.I. Docs Follow When They Eat Out
Does eating with gut health in mind mean being limited to the salad options? Absolutely not. Dr. Gina Wideroff, MD, a gastroenterologist with Gastro Health in Jupiter, Florida, says that when she eats out, she eyes the menu for foods high in fiber, unsaturated fats, probiotics and protein.
“I opt for plant-based proteins, poultry or fish and I consume lean cuts of unprocessed red meat in moderation,” she reveals.
In terms of foods she avoids when she eats out, Dr. Wideroff says she steers clear of ultra-processed foods that contain emulsifiers, preservatives, artificial sweeteners and refined sugars. She also skips processed meats since they are associated with a higher risk of colon cancer. No Reubens, hot dogs or BLTs for her!
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“I try to make food choices that are gut-friendly with diverse plant foods, healthy fats, fermented ingredients and whole grains. These foods enhance the gut microbiome—the trillions of microscopic organisms living in the intestines—that can affect digestive and overall health,” Dr. Wideroff says.
Dr. Rohan Jeyarajah, MD,the Chair of Surgery at Burnett School of Medicine at Texas Christian University and a gastrointestinal health specialist, says that when he eats out, he scours the menu for an entree that balances protein, vegetables and carbohydrates. Anything fried is ruled out. There’s a good reason for that too: Scientific research shows that fried foods kill the good bacteria in the gut.
Related: Eat Your Way to a Healthier Gut—Here’s What You Need to Know About Gut Health and Diet
Gastroenterologists’ Go-To Orders For Eating Out
These guidelines are helpful, but you may still be wondering what it looks like to put them into practice. What are examples of meals you can order that are good for gut health? “I enjoy Mediterranean-style grain bowls with a protein like grilled chicken or falafel, plenty of vegetables, quinoa and hummus,” Dr. Wideroff says.
If Dr. Wideroff sees fish on the menu, it’s another option she’ll consider. “I might order the fresh catch, blackened, with a side of vegetables,” she says. If she’s at a Mexican restaurant, Dr. Wideroff says she’ll order a burrito bowl with grilled chicken, vegetables and avocado. “I usually ask for a reduced portion of rice,” she adds.
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When Dr. Jeyarajah gets to pick the restaurant for a meal out, he goes for Thai, explaining, “I love spice, so Thai cuisine is one of my favorites.” At Thai restaurants, it’s easy to find menu options with lots of veggies and plant-based protein, like tofu, that are full of gut-healthy fiber.
Besides Thai, Dr. Jeyarajah enjoys a lean steak paired with a vegetable when he’s eating out. “By eating leaner protein and not too much fat, you can feel less bloated and sleep [better] without having too many carbs before going to bed,” he shares.
No matter what type of restaurant you’re at, if you want to eat with gut health in mind, Dr. Wideroff says to choose an entree that’s high in fiber and unsaturated fats and made with minimally processed ingredients. If you can customize your meal, she recommends taking advantage of it.
“Customize a dish, such as swapping fries for a salad. If choosing a salad, ask for dressing on the side and avoid heavy cream sauces,” she suggests.
Both doctors also say that it’s important to be mindful of portion size.
“Consider splitting a meal or making a point to take home leftovers,” Dr. Wideroff says. While you’re eating, Dr. Jeyarajah recommends consistently checking in with yourself by periodically stopping to eat to see if you’re still hungry. Often, fullness cues are ignored, leading to that uncomfortable, too-full feeling.
With these tips in mind, you can have a delicious meal and know that you’re supporting your gut health in the process. Talk about a winning meal!
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DJ Kamal Mustafa
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