5 “Safe” Restaurant Meals for Sensitive Stomachs

We all like to dine out from time to time. It’s fun and exciting, and the food can hit the spot.

But what happens when one of our favorite pastimes leaves us feeling terrible? What happens when all that restaurant food, often soaked in sauces, filled with salt, and saturated with sugar, does a number on our stomachs?

For many people, a sensitive stomach is a major reason to avoid certain foods. Others may have it even worse, managing chronic digestive disorders like ulcerative colitis. Oftentimes, these issues and conditions become even worse with anxiety.

After all, who wants to experience a sudden and painful flare-up? The mere thought of a possible complication can leave many people scared to eat out or eat anything different.

Fortunately, there are ways to mitigate these risks. All it takes is some preparation, a little planning, and the knowledge of what to look out for.

Looking for meals that are gentle on your digestive system? Still want to go out with family and friends?

Let’s explore five “safe” restaurant meal options and what you can ask your server to ensure your meal doesn’t ruin your time.

1. Grilled Chicken with Steamed Vegetables

Sometimes, it’s best to keep things simple. A nice, clean grilled chicken with some steamed veggies can go a long way, even if it doesn’t have all the heavy spices, sauces, and fat-loaded ingredients. Because grilled chicken is lean, it’s easy to digest. When served with vegetables such as carrots, spinach, and zucchini, it’s even better – not to mention, nutrient-packed.

If you’re worried your dish is going to come out with ingredients that upset your stomach, know what to ask. When you give the waiter your order, simply request that the chicken be grilled without butter or oil. You can always ask for a small serving on the side, so no worries.

Also, be aware of any marinades, sauces, or seasonings added on. If you see garlic, onions, or the word ‘spicy,’ it’s best to avoid or have the meal adapted to your needs. Likewise, ensure any veggies do not have extra butter, salt, or seasoning.

At the very least, you can always ask that the chef prepare the dish with less of all of the above than usual. That way, you can still enjoy some without the excess. And, as always, eat mindfully! Many stomach problems are exacerbated by overeating and fast eating.

RELATED: Can Stress Cause Stomach Pain?

2. Plain Baked Potato

Now, this may sound pretty boring, but if you’re not looking for a full meal and just want something to hold you over, a plain baked potato may just be perfect.

Skip all the creamy and fried toppings, and forego the butter, cheese, or other fatty ingredients. Thanks to its low-fat content, lack of dairy, and easily digestible carbs, this plain potato can be both satisfying and nutritious.

Craving a little more flavor?

You can always ask for a drizzle of olive oil or lemon or a side dish of both. You can even ask that the skin be peeled, as this can sometimes be tough to digest.

If you like potatoes and are hungry but not that hungry, a good ol’ plain baked spud can hit the spot.

3. White Rice with Poached or Grilled Fish

This dish is great for people with digestive conditions for various reasons. Firstly, white rice does not have a strong flavor, so it’s unlikely to irritate. It’s also a low-fiber carbohydrate that your stomach can handle.

Then you’ve got the fish. Not only are fish like cod, tilapia, and salmon well-tolerated, but they’re also a top source of lean protein. Because they’re not overly heavy and contain healthy fats, you’ll be spared all that uncomfortable bloating.

As with many of the items in this article, tell your server that you don’t want any added butter, oils, or spices. Instead of thick marinades and serious seasonings, opt for a side dish of some light oil, lemon, or lime. That way, you can apply it yourself and play it by ear to see how your stomach reacts.

Just be cautious. Try to avoid or limit any chili, garlic, or soy sauce, and stay away from fried foods, as these are most often responsible for flare-ups.

4. Scrambled Eggs or an Omelet

Are you out somewhere for breakfast but don’t know what to order?

Eggs are one of the best food choices for easy digestion. Whether scrambled or as an omelet, this source of protein can be prepared simply without all the fancy and triggering accouterments. When cooked gently, eggs provide a lot of nutrients and no stomach stress.

So go for it. Ask that it’s cooked without cheese, cream, and butter, and if you want a little extra taste, you can always get a bit of salt and pepper. Just try to reduce any spicy seasonings.

As for the omelet style? Nothing beats a simple omelet with well-cooked mushrooms, tomatoes, and spinach. Other vegetables, however, like broccoli and cabbage, may be irritating, so make sure you limit them or know which veggies lead to your flare-ups.

And finally, ask that your eggs be cooked gently, not fried in high heat. Some methods of cooking them can lead to greasiness, which can do a real number on your digestive tract.

5. Broth-Based Soups

A nice, clean broth-based soup can be both comforting and filling for people with sensitive stomachs. What matters is the simplicity of the ingredients. You should opt for broths that are clear, as they are most likely to hydrate and keep your digestive tract running smoothly.

So, keep it light. Say no to dairy and cream and scan the menu for chicken or vegetable broths. When soups contain veggies, ask your server if you can get soft types, such as carrots or potatoes. Many cruciferous vegetables may be harder to handle, so generally steer clear of cabbage, cauliflower, Brussels sprouts, or beans.

Beans especially!

Now, if you’d like some seasoning to your soup (who doesn’t), then ask for milder herbs. Options like parsley or thyme are good choices, so long as you limit or avoid the chili and garlic.

So, in conclusion, it’s as much about the ingredients you avoid as the foods you choose. Don’t be afraid to ask your server questions, and if need be, plan ahead. Look online and check the menu for options before you go.

By enjoying simple, lightly seasoned, and nutrient-rich meals, you can go a long way in keeping your stomach healthy and happy!