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Is it possible to stick to the Wahls Protocol while dining out at your favorite restaurant? The short answer is yes, and I’m here to show you how.

As a certified nutrition coach and Wahls Warrior myself, I know firsthand how overwhelming it can feel to eat at a restaurant while managing MS through diet. The pressure to stay compliant with the Wahls Protocol while also enjoying your meal can feel like an impossible balance, especially in social settings.

But with the right strategies and a bit of preparation, eating out doesn’t have to feel like a roadblock on your healing journey. Let’s explore how you can stay consistent with the Wahls Protocol and still enjoy meals out with friends and family.

Understanding the Basics of the Wahls Protocol

Before we jump into dining strategies, here’s a quick refresher on what the Wahls Protocol is all about.

The Wahls Protocol is a modified Paleo-style diet designed to reduce inflammation, support brain health, and help regulate the immune system—especially helpful for people with autoimmune conditions like MS. It focuses on:

• Nine cups of vegetables per day: 3 cups leafy greens, 3 cups sulfur-rich vegetables, and 3 cups deeply colored vegetables
• Eliminating inflammatory foods: gluten, dairy, sugar, and often soy, eggs, and seed oils
• Prioritizing whole, nutrient-dense foods: including quality meats, wild-caught fish, healthy fats, and fermented foods

The goal is to heal the gut, fuel your mitochondria, and create a stable foundation for long-term health. Sounds great, right? But what about when you’re not at home?

Review the Menu Before You Go

The most effective way to stick to the Wahls Protocol at a restaurant is to plan ahead. Do not wait until you’re seated to figure out what to eat.

Check the menu online before you go, or at least in the car before walking in. Identify a few dishes that could work or be modified. If possible, call the restaurant during off hours and ask to speak to a manager or chef. Let them know you have food allergies or dietary needs and confirm whether your preferred dish can be made accordingly.

Offering a specific meal idea makes it easier for the staff to accommodate you. For example, “Can I have the grilled salmon with steamed broccoli and a side of sweet potato, prepared without butter?” gives them a clear path.

What to Look For on the Menu

Your safest bet is usually a protein-based entrée with a few simple, vegetable-based sides. Here’s what I typically look for:

• Salads: Ask for no cheese, croutons, or dressings with gluten or dairy. Add a clean protein like grilled chicken or shrimp and request olive oil and lemon on the side.
• Grilled or baked proteins: Chicken, salmon, or steak can be excellent options.
• Vegetable sides: Look for steamed or sautéed vegetables. Double up if necessary.
• Custom meals: Don’t be afraid to build your own plate. Pair a protein with a couple of sides from elsewhere on the menu.

Make sure to clarify cooking methods and ask about marinades or sauces, which often contain hidden gluten, dairy, or sugar. Ask for food to be grilled or baked without breading and avoid creamy or thickened sauces.

Know the Hidden Ingredients

Some of the most common hidden ingredients that could interfere with your healing include:

• Flour-based thickeners in sauces or gravies
• Butter and cheese used for cooking or garnish
• Sugary dressings and marinades
• Soy sauce, which typically contains gluten
• Vegetable oils such as corn, soybean, or canola oil used for cooking

Ask your server to clarify what oils are used and whether substitutions can be made. If they can use olive oil or simply grill your food without added fat, that’s a win.

Cross Contamination: Should You Worry?

Many restaurants will let you know that they cannot guarantee there will be no cross-contamination with allergens like gluten or dairy. Whether that matters depends on your sensitivity.

For example, I personally avoid fryers that also cook breaded items and am cautious with anything marinated or fried. If you are feeling well, you might tolerate a little more flexibility. But if you’re in a flare or feeling particularly sensitive, play it safe.

Practical Tips to Eat Out with Confidence

Here are a few more ways to make your restaurant experience easier and more enjoyable:

• Eat before you go: If you’re not confident the restaurant will have enough food options, have a small meal at home so you’re not ravenous.
• Bring your own: Keep small packets of olive oil or coconut aminos in your bag in case you need a compliant option.
• Take digestive enzymes: These can help your body break down food more efficiently and may offer a little support if you’re unsure about ingredients.

Modifying Common Dishes

It is absolutely okay to ask for modifications. Most places are used to it. Here are some swaps I often request:

• Substitute fries with steamed vegetables
• Ask for olive oil instead of house dressing
• Replace a bun with lettuce wraps
• Request no seasoning if you’re concerned about hidden ingredients

Encouragement for Your MS Nutrition Journey

I remember the stress of trying to order a Wahls-friendly meal in public. It felt like all eyes were on me as I asked question after question. But over time, I got more comfortable advocating for myself—and now I feel confident no matter where I eat.

You don’t have to eat at home for every single meal to stay committed to the Wahls Protocol. With a little planning and the right mindset, you can enjoy meals out without derailing your progress.

So I want to encourage you to keep showing up for yourself. Keep learning what works for your body. Keep making decisions that support your healing. One meal at a time.

Want More Encouragement Like This? Tune into this week’s special episode of My MS Podcast: Eating Out on the Wahls Protocol and Listen now to My MS Podcast