Finding “safe” places to eat out when you have SIBO (or yeast overgrowth, leaky gut, food sensitivities, etc.) can be quite a challenge. I have created a list of places that either have SIBO-safe items, are adaptable, or have options that won’t send you into a tail spin.
It is always a good idea to check out the menu before visiting a restaurant. It will help you feel less overwhelmed and increase the likelihood that there will be options you feel comfortable eating.
Typically, I find that it is best to expand your “limits” when eating out so that you can enjoy the experience more fully.
For example, perhaps you follow a SIBO diet when cooking at home, but choose to only avoid gluten, dairy, and soy when eating out. The former is very challenging, while the latter is quite easy in a wonderful foodie city such as Portland, OR.
My Recommended Restaurants for Eating Out with SIBO in Portland:
Joule: (Breakfast or Lunch) A casual, beautiful space with a thoughtfully crafted menu that appeals to anyone wanting nourishing food. The food is organic, non-gmo, gluten-free, refined-sugar-free, corn-free, soy-free, and dairy optional. My personal favorite is Toast with Elderberry Jam & Sunflower Butter, plus any of their create-your-own options with seasonal veggie bounties. And the Queen Bae smoothie is an incredible treat. Location: NE Portland- Sandy Blvd
Dick’s Kitchen: (Lunch or Dinner) A sit-down restaurant with a great atmosphere. It’s sure to please the whole family. My personal favorite is the Classic Burger served “naked” with “Not Fries” and/or a seasonal vegetable side dish. Location: SE Portland- Belmont St.
Bete Lukas Ethiopian (Dinner) Heard of injera? It’s a spongy, fermented flatbread that’s traditionally made with teff. Some Ethiopian restaurants in the US add wheat for texture and cost. But not this restaurant! Their injera is gluten-free and celiac-friendly and their dishes are bursting with flavor. Bonus? The owner is a total jokester and sure to make you laugh!
Prasad: (Breakfast or Lunch) An organic, gluten-free, & vegan cafe sharing a space with a yoga studio. They have beverages, juices, smoothies, and veggie-rich bowls. My personal favorite is the Urban Bowl with Lemon Ginger Sauce or if you tolerate beans (I do now, there’s hope!), the Chipotle Chili Bowl is a magical combination of flavors. Location: NW Portland- Pearl district
Stella’s Kitchen: (Breakfast or Lunch) A grab-and-go place that is completely paleo and also often has low FODMAP options (although not specified). Additionally, they are a meal delivery service, so if you are looking for regular help with feeding yourself sensitivity-safe foods, check this out! Location: N Portland- Williams Ave.
Poa Cafe: (Breakfast or Lunch) A casual counter service cafe with an awesome outdoor patio and a menu filled with smoothies, bowls, and some gluten-free, vegan pastries. My personal favorite dish is the Avocado Chicken Salad. Location: N Portland- Williams Ave.
Freshii (Lunch) This was my go-to lunch spot when I worked in an office building downtown. It is great for to-go orders. You can choose a menu item and easily customize it to meet your dietary restrictions because the ingredients are listed on the menu. My personal favorite is the Mediterranean bowl (I ask for it without feta cheese or onions). Location: Downtown Portland (2 locations).
Garden Bar Salad Co. (Lunch) The perfect grab-and-go lunch spot featuring fresh ingredients and an option to make-your-own-salad. You can choose the oil & vinegar option for your dressing if you are looking to strictly avoid FODMAPs. Locations: many.
The Slide Inn: (Brunch or Dinner) If you are looking for comfort food that is sure to please even those with picky palates, this German American restaurant is a great option. They are very understanding of dietary restrictions and able to make many items dairy and gluten-free as well as vegan. It will feel like a really special treat while reducing the chances of throwing you into a symptom tailspin. Location: SE Portland.
Departure: (Fine dining) If you are looking for a special occasion dinner spot for a date night or celebration, this is your place. This Asian-fusion restaurant is a splurge, but comes with a dedicated gluten-free menu and breathtaking views. My personal favorite is the Carrot & Avocado Salad. Location: Downtown Portland.
New Cascadia Gluten Free Bakery: (Lunch) A completely gluten-free bakery with a nice lunch menu. Some items can be made dairy free. My personal favorite is the Mediterranean Flatbread (I request it without onion or feta & skip the chips). Location: Inner SE Portland
Petunia’s Pies & Pastries: (Dessert) If you are looking for delicious gluten-free, vegan treats for a special occasion, this is your place. Definitely not light on the sugar, but oh so delicious and ideal for when you want something special. My personal favorite is the Buster Bar (chocolate + peanut butter + oats…drool!) Location: Downtown Portland.
