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Parts one and two of our IBS restaurant survival guides have dealt with how a little bit of planning can go a long way, and the IBS Restaurant Cheat Sheet. This week we wrap up the series with some fantastic insider tips from a restaurant worker with IBS. She gives us the scoop on how - exactly - to eat out without passing out.

First, once you're at your previously scouted restaurant, take your Tummy Fiber, especially if it's the insoluble fiber in restaurant meals that you are most sensitive to.

If it's the higher fat levels in restaurant food that are more likely to cause you problems, take a Tummy Tamer peppermint oil cap right before you leave for the restaurant (if you're not prone to heartburn, you can take the cap right at the table).

Now it's time to get down to the business at hand and figure out exactly what to order.

Be wary of anything the menu describes as:

crispy
crunchy
fried
creamy
cheesy
rich
meaty
raw vegetables

Instead, choose items that are:

steamed
stir fried
baked
roasted
seared
poached
sauteed
light
low fat

Don't be embarrassed to ask questions or make special requests. Always ask if what you're ordering is made (or can be made) without red meat and dairy products. Always ask that as little oil as possible be used in cooking.

Make sure that your meal comes with a soluble fiber foundation (rice, pasta, potatoes, etc.) Focus on seafood, skinless chicken white meat, or vegetarian options (minus the cheese).

For extra safety, ask for a cup of hot water and brew your own medicinal strength cup of tea before your meal even arrives. If you need to head off abdominal pain and spasms, brew Peppermint Tummy Tea.

If you are more prone to bloating and gas, make a cup of Fennel Tummy Tea to drink with your meal. Proactively drinking high volatile oil teas can help you prevent IBS problems before they start.

Kacey, one of our newsletter readers who has worked in the food service industry for a long time, has written me with a number of insider suggestions for making sure your restaurant meals are IBS-safe:

- Dairy, especially butter, can be hiding everywhere. For example, sandwiches that are grilled almost always have a thick layer of butter spread on the bread before they are thrown on the grill, even though it doesn't say so on the menu. In fact, almost anything on the grill, from buns, to chicken, to eggs, gets a huge dose of butter. Make sure you ask for "seared" instead of "grilled", as "seared" means cooked on the grill without a butter spread.

- Many vegetable side dishes are also cooked in butter, although the menu doesn't say so. To be safe, always tell your server that you are allergic to dairy, even if you're technically not. I have been a server, and I can speak from experience that if a guest simply has a preference about a dish they might forget about it with all the other tables they have to remember, but if a guest is allergic to something you can bet they're going to remember that. Because they work on tips, they're going to talk to the kitchen and do whatever they can to make sure your meal is allergen-free.

- Many restaurants are starting to offer an entire separate menu dedicated to dietary needs and allergens. Let your needs be known.

- Don't assume you can't eat at certain restaurants until you ask. I wasn't sure if I could eat at one of my sister's favorite restaurants because they cook everyone's orders on the same large grill in the middle of the restaurant (it's one of those Asian-flair novelty places) and they use lots of the butter-oil mixture on their grill. When I told the restaurant my situation, the manager told me that they had a special grill in the back where they cooked all of their dairy-free dishes.

(Thank you, Kacey, for the insider tips!)

~ Heather

Did you miss our recent "Ask Heather" and how to eat out without passing out?

Shop at Heather's Tummy Store for IBS
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• Fennel Tummy Tea ~ the best for bloating and gas
  
  
• Peppermint Oil Caps ~ clinically proven for IBS pain, gas and cramps!
  
  
• The best-selling IBS books available
  
  
• Peppermint Tummy Tea ~ high volatile oil content for calming the gut!
  
  
• Acacia Tummy Fiber ~ the unique prebiotic organic soluble fiber for IBS
  
  
• The IBS Audio Program ~ gut-directed hypnotherapy that breaks the cycle of stress and anxiety related IBS

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