If you are one of those people with food intolerance or a troublesome tummy, eating out can wreak havoc on your digestive system. In fact, it might even turn out to be the worst nightmare ever if you don’t take care of what you order on the menu. Some of you might even read a restaurant menu starting with a ‘No’ and end in a ‘No’. Most of us often get tangled in situations where eating out is more a part of our social lives. No matter how careful you are eating outside of your home, there are always chances that some meals might disagree with your tummy. The consequences of these slip-ups might end in bloating, indigestion, food poisoning, and a lot more. So, what should you eat to normalize digestion in such situations? Read to find out.
1. Probiotic Foods
People suffering from Irritable Bowel Syndrome and other stomach problems have found probiotic foods to alleviate the symptoms. If you feel that your stomach has flared up suddenly, just pop a good probiotic or have probiotic foods such as yogurt, kefir, kimchi, and sauerkraut. You will surely feel that your tummy has easily settled down.
Note: In some people, probiotics worsen the symptoms and increase flatulence; so go for a trial and error method to understand how your belly works.
2. Fresh Lemon And Ginger Tea (Also Peppermint)
If you grate fresh ginger and squeeze lemon juice into it, you can form an elixir to support your digestive system. Just steep both the ingredients in a little hot water to extract all the goodness of ginger and lemon. It is always best to drink this brewed ginger and lemon tea at room temperature if you do not wish to stimulate your bowels.
If you are suffering from cramps and feel bloated, you may also steep a bag of peppermint tea in the mixture and drink it to relax the muscles of your bowels. Peppermint tea also helps in alleviating stomach pain.
3. Vegetable Juice
If you are not intolerant to salicylate, glutamate, or amine, a glass of pure vegetable juice can be amazing for digestion. A freshly prepared vegetable juice is good if you are feeling sluggish from a food reaction as well. However, be sure to stick to vegetable juice only and not have fruits. Large doses of fructose, which is the sugar present in fruits is not easy to get absorbed if your digestive system is too sensitive.
4. White Basmati Rice
Hold brown rice for a while as the roughage of this wholegrain variety can worsen if you are complaining of bad digestion. Have white rice instead. White Basmati rice is easier to digest than brown rice and settle down a disturbing tummy. Once you recover, return to high-fiber brown rice. But if you still continue to feel grumpy, have white Basmati rice for some time as it has a low glycemic index and won’t spike your blood glucose levels.
5. Banana And Creamy Peanut Butter
Banana is the fruit that is low in FODMAPs and is always less likely to cause bloating and digestive discomfort. You can always add a small amount of smooth and creamy peanut butter for extra energy and a yummy taste to your banana mash or banana smoothie. This combination of bananas and peanut butter is extremely helpful if you are suffering from diarrhea due to a food reaction as both these foods slow down the movement of your bowels. However, if you have the tendency to constipate easily, it would be good to avoid this option.
6. Pumpkin Soup
A cooked and pureed form of a pumpkin is very gentle on the stomach. In the form of soup, food is always easy to break down. However, for those who are sensitive to FODMAPs, a Jap Pumpkin or a Kabocha Pumpkin/Squash is a good alternative to pumpkin. If you find onion and garlic to cause you bloating, you can flavor your soup with herbs, salt, and pepper instead. If you want to have meat, an organic bone broth is a healthy and wonderful substitute for the stock.