Essential ordering tips that actually work: be upfront with your server, simplify ingredients, ask for sauces on the side, and check how dishes are prepared.

IBS friendly plate ideas you can find almost anywhere: grilled chicken or fish, steamed vegetables, white rice or quinoa, baked potato, etc.

Pacing tactics to keep symptoms down: eat slowly, stop at satisfied (not stuffed), hydrate wisely, and take short breaks if needed.

Top trigger foods & smart swaps: Trade garlic/onions for garlic-infused oil, choose lactose-free or almond alternatives instead of dairy, pick grilled or baked over fried, and season with mild herbs instead of spicy heat. Inside the guide, you’ll find more options and how to use them at any restaurant.

Beyond diet: why stress, gut infections (like SIBO), and lifestyle matter — and how to start addressing them.