Traveling, commuting, running between meetings, or juggling kids’ activities—modern life often keeps us on the move. While that fast-paced lifestyle brings energy and variety, it can wreak havoc on those with food intolerances. One wrong bite can mean bloating, fatigue, headaches, or even an urgent search for the nearest restroom.
For people sensitive to certain foods, eating on-the-go often feels like a game of digestive roulette. And one of the biggest culprits behind these uncomfortable reactions? FODMAPs, particularly a subgroup known as fructans.
If you’ve struggled with unpredictable symptoms from “healthy” foods like onions, garlic, or wheat, you’re not alone. But don’t worry—navigating food intolerances doesn’t mean you’re stuck eating dry crackers from home forever. With a few smart strategies, you can avoid triggers, stay energized, and still enjoy life on-the-go.
First, Know Your Triggers: The Role of Food Intolerances
Unlike food allergies, which involve the immune system and can be life-threatening, food intolerances are typically non-immune responses to specific compounds in food. These can result in symptoms like:
- Bloating
- Gas
- Stomach cramps
- Fatigue
- Diarrhea or constipation
- Headaches or brain fog
Common food intolerances include:
- Lactose (in dairy)
- Gluten (in wheat and barley; sometimes confused with fructans)
- FODMAPs, a group of fermentable carbohydrates that can be poorly absorbed in the small intestine
One of the trickiest things about managing food intolerances is that they often show up hours later, making it hard to identify the true trigger.
What Are FODMAPs—and Why Are Fructans So Sneaky?
FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These carbs ferment in the gut, leading to gas and water retention, especially in people with IBS (Irritable Bowel Syndrome) or other sensitivities.
Among the most troublesome FODMAPs are fructans, which are found in:
- Garlic
- Onions
- Leeks
- Asparagus
- Wheat, rye, and barley (especially in processed foods)
- Artichokes
Fructans are particularly tricky because:
- They’re not broken down by human digestive enzymes, meaning they head straight to the colon for fermentation
- They’re often hidden in foods, especially sauces, marinades, and restaurant meals
- Even small amounts of foods high in fructans can trigger significant discomfort in sensitive individuals
While eliminating fructans entirely is challenging, being aware of them is the first step to smarter food choices when you’re away from home.
Tips for Avoiding Food Intolerances When You’re On-the-Go
You don’t have to cook every meal from scratch or carry a suitcase of snacks just to feel good during a busy day. With the right preparation and tools, avoiding food intolerances becomes second nature—even when you’re dining out, traveling, or running errands.
1. Know the “Red Flag” Ingredients
If you’re sensitive to fructans or other FODMAPs, become an ingredient sleuth. Watch out for:
- Onion or garlic (and their powders or extracts)
- Inulin or chicory root (often added to protein bars or “gut health” snacks)
- Wheat flour in sauces or baked goods
- High-fructose fruit juices or dried fruits
- Sugar-free gum or candies (which may contain polyols like sorbitol)
Reading labels carefully can help you catch problematic ingredients before symptoms catch you off-guard.
2. Choose Simpler Meals When Dining Out
Restaurant menus are filled with flavor-packed dishes—but those flavors often come from high-FODMAP ingredients. To reduce risk:
- Ask for meals without onions or garlic, or request sauces on the side
- Stick to grilled proteins and steamed veggies
- Choose gluten-free options, but be cautious: gluten-free doesn’t always mean low-FODMAP
- Skip the bread basket, unless you know it’s made from a low-fructan grain like sourdough spelt
Don’t be shy about asking how dishes are prepared—most restaurants are used to accommodating dietary requests and will work with you to find safe options.
3. Keep a FODMAP Digestive Enzyme Supplement in Your Bag
Even with your best efforts, you may occasionally eat something that contains hidden fructans. That’s where digestive enzyme supplements come in handy—specifically those formulated for FODMAP digestion.
Look for enzyme blends that include:
- Inulinase, which helps break down fructans found in onions and garlic
- Alpha-galactosidase, which aids digestion of legumes and cruciferous vegetables
- Lactase, for managing lactose intolerance
- Xylose isomerase, which helps with excess fructose
Taking one of these supplements before a meal can reduce the impact of FODMAPs, giving you more peace of mind while eating on-the-go.
4. Pack Emergency Snacks
While you don’t need to bring a cooler everywhere you go, keeping a few low-FODMAP snacks on hand can save the day when options are limited.
Ideas include:
- Low-FODMAP protein bars (check for chicory root or honey)
- Rice cakes with peanut butter
- Seed crackers or plain popcorn
- A banana or orange
- Hard-boiled eggs or string cheese
Having reliable snacks means you can skip questionable vending machine items or drive-thru meals that could lead to discomfort later.
5. Learn Your Safe Zones
If you’re often on the road, identify go-to restaurants or chains with menu items you trust. Apps like Find Me Gluten Free, Spoonful, or FODMAP Friendly can help you locate suitable meals in your area.
Over time, you’ll build a mental map of where and what you can eat without issue—making last-minute food decisions much easier.
You Don’t Have to Choose Between a Busy Life and a Happy Gut
Food intolerances can be frustrating, especially when they seem to flare up at the worst times—before a big meeting, during a trip, or while commuting. But they don’t have to control your lifestyle.
By becoming aware of hidden triggers like fructans, choosing simpler meals, keeping digestive enzyme supplements on hand, and planning ahead with safe snacks, you can navigate busy days without sacrificing your comfort or energy.
Your gut deserves just as much attention as your calendar. With a little mindfulness and the right tools, you can feel better, think clearer, and move through your day with ease—no matter where life takes you.
