Eating at restaurants is enjoyable, but many people experience stomach discomfort afterward due to rich ingredients and heavy servings. Dr Saurabh Sethi, a California-based gastroenterologist trained at prestigious institutes including AIIMS, Harvard and Stanford, suggests simple strategies to keep digestion smooth even when eating out. Shared recently through a social media post, his guidance focuses on smarter meal choices that help reduce bloating, digestive issues and sudden blood sugar spikes.
He advises beginning with better ingredient choices. Avoiding ultra-processed foods that contain additives and emulsifiers is one of his top rules, as these may irritate the gut and cause inflammation. Instead, he recommends meals built around lean proteins such as grilled chicken, seafood or healthier plant-based options, which are easier for the body to process compared to fried or fatty dishes.
Another tip is to request sauces and dressings separately. This makes it easier to control portion sizes and prevent overly creamy or heavy additions from slowing digestion. Vegetables also play a crucial role. He suggests always adding steamed, roasted or fresh veggies to your order because they provide fibre to keep digestion steady, while avoiding deep-fried vegetable dishes that can trigger discomfort.
When it comes to carbohydrates, choose simple options like plain rice, quinoa or baked potatoes rather than buttery or cheesy sides. He also cautions against carbonated drinks, as fizzy beverages often lead to bloating. Water or herbal tea makes a calmer choice for your stomach.
For dessert, Dr Sethi encourages picking fresh fruit or sorbet over high-sugar items to support stable blood glucose levels and prevent sluggishness after meals. His overall message is that smart eating choices allow people to enjoy restaurant outings without digestive trouble later on.
