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.
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!
“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.
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
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.
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.
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.
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!
Related: 'I'm a Registered Dietitian—This is What I Do Every Day For My Gut Health'
Sources
Dr. Gina Wideroff, MD, gastroenterologist with Gastro Health in Jupiter, FloridaDr. Rohan Jeyarajah, MD, Chair of Surgery at Burnett School of Medicine at Texas Christian University and a gastrointestinal health specialist Read More Details
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