Gallbladder-Friendly Dining: How to Enjoy Eating Out Without Fear
Navigating eating out with gallstones, poor gallbladder function or fatty liver can be so challenging!
Many of my fellow gallbladder warriors, (and myself for a while), face food fear. “If I eat a certain food is it going to set off a gallbladder attack or horrible symptoms”? “What am I going to do if this happens and I’m out to eat”? These are all things that many people with gallbladder challenges might be worried about, which makes it difficult to enjoy a meal out with family or friends.
Fortunately, there are several things that you can do to prepare your body and modify your meals so that you’re able to reduce the chance of an attack. Hopefully, this can help you reduce the food fear and help you to enjoy your time eating out.
Here are some things that have really helped me and my clients when they know they are going to be eating out.
My Top 7 Tips For Eating Out
Prepare before the meal
Before eating you go out to your meal, prep your body by incorporating a few simple practices, to optimize your digestive process and promote better nutrient absorption.
First, simply drink a glass of lemon water. The citric acid in lemons can stimulate the production of gastric acid, preparing your stomach for the food ahead. This increase in acidity can enhance your body’s ability to break down proteins and absorb minerals.
Next, you can also take digestive bitters. Bitters can promote bile production, aiding in fat digestion and supporting liver health. Digestive enzymes are another option before a meal – which contain a blend of enzymes that assist in breaking down proteins, fats, and carbohydrates. They can be especially helpful for individuals with food intolerances or those who feel bloated after meals.
Lastly, bile salts support fat digestion and absorption. They help emulsify fats, making it easier for enzymes to do their job. This is particularly important if you’re consuming a high-fat meal.
Try to avoid certain triggers
I personally like to scan the menu of the restaurant I’m going to before I go out and plan what I’m going to have. Try to order a meal which isn’t fried or super greasy and aim for a lighter meal. For example, don’t have a big greasy burger, alcohol and a desert. Try to pick and choose where you’re going to splurge. All of these can cause discomfort and spike blood sugar.
Aim for certain cuisines
If you can, try to go to American or Mediterranean restaurants when possible. These restaurants tend to have more of the options that are suitable for gallbladder friendly diets. For example, Mediterranean cuisine has many fish options or other lighter dishes rather than heavy fried food.
Choose specific dishes
When you are choosing your meal, aim to have food options that are balanced with grilled, steamed, or baked, proteins and fibers (vegetables). This helps you to have a balanced meal. If you need some inspiration examples of these dishes are:
Chicken kebob with rice and greek salad
Turkey burger with gluten free bun with side salad or steamed vegetables
Seabass with arugula and fingerling potatoes
Turkey wrap with avocado (if tolerable) with lettuce tomato and dijon mustard
Grilled shrimp with quinoa and sauteed greens
Chicken enchiladas with no cheese, small amount of avocado, beans and side salad
Modify your meals
One of the best and easiest ways to modify your meals is to ask for sauces and dressings on the side so that food isn’t doused in condiments! Many sauces contain nasty ingredients so if you do use them, having them on the side allows you to use them sparingly.
Another modification you can make is to ask the restaurant to steam any vegetables and not to add butter to them when they are cooked. Many vegetable sides are covered in butter and some can come fried without it being mentioned on the menu. Don’t be afraid to ask for these adjustments. Most restaurants are happy to make these modifications for their guests.
Take action after the meal
After you eat your meal there are a few things you can do to further prevent any symptoms. First whenever possible try to walk after you eat. This helps to get everything moving and assists with digestion at the same time. Then if you are still experiencing any gallbladder tenderness even after taking all the steps mentioned, immediately sip on apple cider vinegar in water if you can tolerate it. This should help to soothe any discomfort.
Make sure to relax
I know it’s difficult when you have food fear and are nervous about an attack, but one of the most important things you can do is to try to relax during a meal. The gallbladder is super sensitive to stress so relaxing while eating and making sure to chew all of your food well is very important.
I know just how difficult dealing with gallstones, sludge or poor gallbladder function can be. If you’re ready to improve your gallbladder health by reversing many of these unwanted symptoms I invite you to learn more about The Gallbladder Saver Society Membership!