Here are my tips and recommendations for eating out with Acid Reflux.
Discloser: I am not a trained health professional. All articles are based on my own experience and opinions. Please consult with a health professional before making lifestyle changes.
If you have chronic acid reflux it can be frustrating and overwhelming to navigate the minefield of eating out. While you may feel limited in your choices there are still plenty of options to enjoy that won’t trigger your acid reflux.
Let’s look at why fast food or eating out gives you more acid reflux than normal, tips for eating out, and what to order at actual places to give you some peace of mind.
This post may contain affiliate links and I may earn a small commission when you click on the links at no additional cost to you. As an Amazon Affiliate, I earn from qualifying purchases. You can read my full disclaimer here.
Why Does Eating Out Give Me Acid Reflux?
It’s common to feel more acid reflux when you eat out than when you make food at home. This is largely due to the higher fat content in fast food primarily and the larger serving size at restaurants.
When you cook at home you can control the ingredients and portion size, better-preventing acid reflux.
Tips For Eating Out With Acid Reflux
Know Your Trigger Foods
First things first you should have a basic idea of the foods that cause acid reflux and your specific trigger foods. This can help you better navigate a menu and know what to exclude from your meal. In general, you’ll want to avoid these foods when eating out:
- Fried Foods
- Red Meat
- Tomatoes
- Dairy
- Caffine
- Soda
- Alcohol
- Citrus Fruits
- Onions and Garlic
- Sugar
Take slippery elm before or after eating
I believe in indulging yourself occasionally, even with acid reflux. If I know I’ll be ordering a few drinks and eating dairy at a restaurant I’ll take 1-2 slippery elm capsules before going or after I’m done eating. Being prepared for your symptoms is the best thing you can do while still enjoying the foods you love.
Skip The Soda And Alcohol
I recommend avoiding soda and alcohol to prevent acid reflux and switching to water or herbal tea instead. You can try some mocktails but they are typically really sugary and the sugar may trigger your acid reflux.
Order A Half Serving Or Take Leftovers
If you’re ordering from a restaurant with large servings request a half portion or set half your meal aside to take home for later. People with acid reflux tend to do better with smaller meals more often. So eat half your portion at the restaurant and take the rest home for later!
Best Eating Out Picks For Those With Acid Reflux
If you’re really struggling with an acid reflux flare up or are trying to prevent a flare-up but still want to eat out there are some basic dishes you can look for:
- Baked potatoes
- Broth-based soups (avoid dairy or tomato-based soups)
- Grilled foods instead of fried foods
- Lean meats like chicken and fish
- Low sugar items
- Steamed vegetables instead raw vegetables
Fast Food Orders For Acid Reflux
These may not be the best options for you if you’re currently dealing with a flare-up, but these are the options that are least likely to trigger your acid reflux from popular US fast-food restaurants. This list is not extensive and there may be more items at these locations that are acid reflux friendly and/or their menus might change. However, this list can give you a starting point.
Proceed with caution and base your decisions on your known trigger foods. You may need to adjust orders to avoid toppings like tomatoes and onions if you’re sensitive to those. The biggest things to watch out for beyond your trigger foods are foods high in fat and added sugars.
- Mcdonalds: Chicken McNuggets, Chicken Sandwiches, Smoothies, Hotcakes, Oatmeal
- Starbucks: Decaf Coffee with Plant-Based Milk – limit the syrups and sweeteners, Herbal Teas, Refreshers, Oatmeal, Kale & Mushroom Egg Bites, Plain Bagel, Plain Croissant, Pumpkin Loaf, Chicken and Hummus Protein Box
- Chick-fil-A: Chicken Biscuit, English Muffin, Grilled Chicken Sandwich, Grilled Nuggets, Cool Wrap, Market Salad (if you can handle lettuce), Chicken Noodle Soup
- Taco Bell: Crispy Chicken Taco (no tomatoes), Beans, Rice, Bean Burrito (no onions), Quesadilla or Chicken Quesadilla (if you tolerate dairy), Power Bowl (no tomatoes or onions)
- Wendy’s: Classic Chicken Sandwich (no tomato), Grilled Chicken Sandwich (no tomato), Chicken Nuggets, *Caesar salad, *Southwest Avocado Salad (no tomatoes or bacon), *Apple Peacan Salad *(if you can handle lettuce), Baked Potato, Honey Butter Biscuit
- Chipotle: Burrito / Bowl / Tacos (Toppings: Chicken, Rice, Beans, Guacamole, Tortilla), Quesadilla (if you tolerate dairy)
- Panda Express: Steamed Brown Rice, Steamed Broccoli, Mushroom Chicken, Kung Pao Chicken, Honey Walnut Shrimp
What To Order At A Restaurant For Acid Reflux
Heading to a restaurant? Here are some of the major things to avoid and things to look for at the major cuisine restaurants.
Steakhouse:
Places like Texas Roadhouse, Chili’s, Applebees, Outback Steakhouse, Longhorn Steakhouse, Sizzler, etc.
What To Avoid:
- Steak and other red meat
- Fried Appetizers
- Breaded Appetizers
- Chili
- Gravy
- Lemon juice
What To Look For:
- Grilled chicken
- Grilled Shrimp
- Baked or Grilled Fish
- Steamed vegetables
- Baked potato
- Sweet potato
Italian Restaurants
Places like Olive Garden, Macaroni Grill, Carrabba’s Italian Grill, Maggiano’s Little Italy, Buca di Beppo, The Old Spaghetti Factory, etc.
What To Avoid:
- Anything tomato-based
- Heavy cheese
- Sausage or pepperoni
- Excess garlic (if you’re sensitive)
- Heavy desserts like cheesecake or tiramisu
What To Look For:
- Dishes with little to no cheese
- Pasta “en brodo” which is a light broth-type sauce
- Minestrone or pasta fagioli soups
- Chicken dishes
- Cooked vegetable sides
Mexican Restaurants
Places like Chipotle, Taco Bell, Moe’s Southwest Grill, Qdoba, Del Taco, El Pollo Loco, Cafe Rio, etc.
What To Avoid:
- Salsa
- Tortilla chips
- Sangria and Margaritas
- Pork and Beef
What To Look For:
- Guacamole
- Flour tortillas
- Chicken Fajitas (without peppers or onions)
- Refried beans
- Rice
- Chicken or Fish
Chinese Restaurants
Places like Panda Express, P.F. Chang’s, Pei Wei Asian Kitchen, Bd’s Mongolian Grill, etc.
What to avoid:
- Egg rolls
- Breaded and fried entrees
- Spicy dishes
What to look for:
- Dishes with vegetables and light sauce
- Rice
- Chicken or Shrimp dishes
- Fortune Cookies
- Egg Drop Soup
Acid Reflux Friendly Meal Plan
Looking to cook at home more? It doesn’t have to be overwhelming! Check out my Acid Reflux Friendly Meal Plan for tons of family-friendly and meal-prep-friendly recipes!
How To Get Rid Of Acid Reflux For Good
Sick of acid reflux and want to do more than just avoid specific foods? Read my guide on getting rid of acid reflux naturally in 4 weeks.
Have questions about eating out with acid reflux? Leave a comment below or email me at simplynoelblog@gmail.com. I’m in no way a professional but I do have a lot of experience and I’m happy to help when I can!