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If you are someone who has struggled your entire life with poor digestion symptoms, ranging from gas, constipation, and diarrhea to nausea that leaves you without an appetite and severe bloat, then you’d be doing yourself a disservice by not researching the low FODMAP diet. FODMAP is an acronym that stands for several compounds found in foods. Some major ones include fructose, fructans, polyols and lactose. Foods high in FODMAPs tend to irritate symptoms in those suffering from irritable bowel syndrome and other digestive disorders. While the low FODMAP diet is not very limiting, it can be difficult to remember. It’s not as simple as eliminating an entire food group but rather particular items. Here is how to order off a restaurant menu on the low FODMAP diet.

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Sauces to avoid

Onions and garlic are off limits, even in small quantities, on the low FODMAP diet. Many tomato sauces and salad dressings will contain these irritating foods. Since many sauces tend to contain garlic and onion salt, if not whole versions of the food, it’s best to stay away from them or ask for the ingredients list.

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For your bread and cheese fix

You can have rice bread on the low FODMAP diet, and you can top it with cottage cheese and blueberry jam for a breakfast treat. Of course, you can choose most jams made from fruit allowed on the low FODMAP diet, so long as they don’t contain too much sugar.

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Watch the seasonal vegetables

If you want to order the seasonal vegetables as your side dish, check what those vegetables are. Many chain restaurants serve some combination of cauliflower, snap peas, asparagus and/or mushrooms, all of which are forbidden on the low FODMAP diet.