Скачать или смотреть 10 Expert Tips for Dining Out with Reflux: Mindful Eating for Gut Health & Stress-Free Meals!

Dining out with reflux can feel like a constant gamble.🫠

But it doesn’t have to be that way. You can enjoy meals out without fear, it just takes a little preparation and mindful choices.

1️⃣ Don’t show up starving—have a protein-rich snack beforehand so you can eat in a comfortable portion size.

2️⃣ Ask for sauces/dressings on the side if you'd like.

3️⃣ Don’t be afraid to ask for non-spicy or modified dishes to suit your needs.

4️⃣ Call the restaurant ahead if you’re unsure about menu items or need modifications.

5️⃣ Stay on a consistent meal schedule leading up to the event. Don’t skip meals beforehand!

6️⃣ Look for a protein-based entrée and grab an extra side of veggies to diversify your plate.

7️⃣ Know that portion size matters—share with friends to adjust portions of trigger foods to your tolerance.

8️⃣ Chew well, eat slowly, savor every bite, and listen to your fullness cues.

9️⃣ Stop when full—and take the rest home for delicious leftovers!

🔟 Take 5-10 deep breaths before and after meals to help calm your nervous system.

A calm mindset is essential for digestion. Use the 5+1 Method or try a 2-minute Pre-Meal Meditation (on the FLORA App). Check the link in bio!

Check the link in bio for my full free dining guide and start enjoying your meals out again💚

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