Prioritise Protein: Opt for dishes that feature lean protein sources like grilled fish, chicken, or tofu. These provide essential amino acids that support gut health.

Load Up on Veggies: Look for meals packed with colourful vegetables. They're rich in fibre, vitamins, and minerals that nourish your gut.

Whole Grains Over Refined: Choose dishes made with whole grains like brown rice, quinoa, or whole-wheat bread. These provide sustained energy and fibre.

Watch the Sauces: Be mindful of sauces and dressings, as they can be high in unhealthy fats and sugars. Ask for them to be seerved on the side or opt for lighter options.

Avoid Fried Foods: Fried foods can be heavy on your gut. Stick to grilled, baked, or steamed options.

Go for the Greens: Salads and vegetable-based dishes are great choices. Look for options with a variety of greens and healthy toppings.

Hydrate Wisely: Don't forget to stay hydrated! Opt for water or unsweetened tea over sugary drinks.

Listen to Your Body: Pay attention to how your body feels after eating certain foods. If you experience discomfort, try to identify the culprit and adjust your choices accordingly.

Don't Be Afraid to Ask: If you're unsure about a dish, don't hesitate to ask the server about the ingredients or how it's prepared.

Here are some specific dish ideas to get you started:

• Grilled salmon with roasted vegetables
• Lentil soup with a side salad
• Quinoa bowl with grilled chicken and mixed greens
• Vegetable stir-fry with brown rice
• Greek salad with grilled shrimp
• Soba noodle soup with tofu and vegetables
• Mediterranean plate with hummus, falafel, and tabbouleh

Remember, eating out doesn't have to mean compromising your gut health. With a little planning and knowledge, you can enjoy delicious and nutritious meals that support your overall well-being. So, next time you're dining out, embrace these tips and savour your gut-friendly meal!