It’s Friday, and you’ve had a long week. Meal prep may be the last thing you want to do, so ordering a takeaway is tempting. But what if you still want a gut-friendly meal?
The good news is, simple swaps of sides, sauces and portions can make a big difference. To go easy on your gut, you can focus on fibre, plants and fermented foods (like yoghurt) while dialling down fatty foods, extra sugar and salt.
When holiday festivities are in full swing or you’ve just had a busy week, convenient meals like takeaways can be delicious time-savers. Enjoying food is an important part of life, and indulging from time to time is part of that.
So, if you want to learn to order gut-friendly takeaway, you’re in the right place.
First, we’ll explore why these foods can cause gut symptoms, then run through key strategies for avoiding discomfort. Next, we’ll list gut-friendly takeaway options for a range of top cuisines in the UK.
Finally, we’ll offer healthy, simple ‘fakeaway’ recipes, in case using the cooker doesn’t feel so daunting after all. We’ll end by suggesting other ways to support your gut microbiome when takeaway is on the menu.
Why do takeaways cause gut discomfort?
The foods we love sometimes don’t love us back. It certainly doesn’t help that restaurants offer their alluring options in portions that can be extreme.
Acid reflux, heartburn, constipation and bloating can be less-than-pleasant effects of a tasty takeaway. It’s well-known that fizzy drinks can lead to gas and bloating – and that acidic, spicy and fatty foods can spur heartburn and acid reflux.
Below, we explore other aspects of takeaway foods that can lead to gut discomfort.
Fatty foods
Fatty foods, like chicken korma, fish and chips, and burgers, can be a delectable treat. But they’re also low in fibre, vitamins and minerals, and high in salt, fat, refined carbohydrates and calories. As a result, these foods can have negative health effects in both the short and long term.
Fatty, greasy foods are harder to digest and can trigger stomach pain, diarrhoea and symptoms of indigestion, like nausea, bloating and an uncomfortable heaviness.
Fat-rich meals may also take a toll on your gut bacteria. If your overall diet is high in fat and low in fibre, it may disrupt the ecosystem of microorganisms that live in your gut (the gut microbiome). Over time, this can encourage the growth of harmful bacteria and limit the growth of helpful ones.
Ultra-processed foods
Ultra-processed foods (UPFs) undergo industrial processing designed to make them last longer and taste irresistible. As a result, they contain high levels of fat, salt, sugar and additives, and very few nutrients.
Of course, when we order a takeaway, we’re not thinking about the processing of each ingredient – nor should we. But it’s worth mentioning that many restaurant menus rely heavily on UPFs.
Highly processed foods can negatively affect our gut health over time. Unhealthy levels of fat, salt and sugar, coupled with additives and preservatives, can disrupt the gut microbiome, flame inflammation and heighten the risk of chronic disease.
Enjoying food is important, so rest assured that having the odd takeaway isn’t going to harm you. It’s all about balance and long-term patterns.
Refined carbs and sugar
Sugar is everywhere in a takeaway, from puddings to the sweetened or alcoholic drinks we enjoy with our meals. But we’re less likely to think about sugar when it comes to the main course.
Takeaway menus offer an abundance of refined carbs, beginning with white rice or white bread.
Speaking of hidden sugars, learn about beer’s effects on your microbiome.
The good news? Some restaurants, including fast-food chains, are offering more nutritious choices. But we don’t have to rely on their initiative. Small tweaks to your regular order can ease the gut health effects of your favourite takeaways.
In the next section, we’ll explore how to make your takeaway night more gut-friendly without sacrificing flavour.
Strategies for gut-friendly takeaway
Ideally, your everyday meals should be rich in plants (like oats and beans), healthy fats (such as avocado and olive oil) and lean proteins (like chicken and fish).
Takeaways are perfectly fine occasionally – what matters most is how often you have them and their portion size.
Simple guidelines can make your takeaway night a hit, in terms of nutrition, digestion and taste.
In general, it’s best to pack in plants and other sources of fibre. Opt for fermented foods and leaner sources of protein, and consider the extra salty, sugary, greasy and processed goodies to be a rare treat.
Below, we unpack these strategies.
1. Pile on plants
Embrace abundance on the menu. This might mean adding veggies to your pizza or enjoying a crisp side salad. If you order a curry or stir-fry, you might have enough sauce to toss in that extra veg sitting in your fridge.
Boosting the number of plants increases the amount of fibre in your meal and ups its vitamin, mineral and antioxidant count.
Opt for plainer veggies (raw, roasted and steamed) rather than ones deep-fried in batter.
2. Choose your carbs
Carbs are a takeaway staple, and they often appear in pairs. From pasta and garlic bread, to naan and rice, to chips and your burger bun. Consider sticking to one carb and subbing a vegetable side for the other.
Another option, if it’s offered, is to choose a whole-grain version. This might mean you get pizza on a non-white crust or brown rice instead of white.
Whole-grain foods can help you reach your recommended fibre intake of 30 grams a day.
3. Try fermented sides
If you want to look after your gut, you could incorporate fermented foods, like certain yogurts, kimchis and sauerkrauts, which may contain live bacteria.
The best way to ensure that the bacteria are live is to buy them from a shop and check that ‘live bacteria’ or ‘live cultures’ is on the label.
Adding these fermented foods to your takeaway order may help support the health of your gut. For example, you might:
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top your stir-fries with kimchi
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swap your soda for kefir or kombucha
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replace a sugary chutney with yogurt-based raita
4. Be picky about protein
To keep grease at bay, swap out fried, red and processed meats for leaner proteins, like grilled chicken. Seafood, tofu or other plant-based alternatives may also be a tasty change.
As a rule of thumb, opt for pan-seared, poached, roasted, broiled, blackened, baked or grilled options. They tend to be healthier than their breaded, fried, crispy, sautéed or creamy counterparts.
5. Swap your sugars
If you’re looking for a gut-friendly alternative to a sugary, carbonated drink, consider:
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adding sliced fruit or a handful of mint to water
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enjoying a cool glass of sparkling water or kombucha
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topping off a meal with a cosy herbal tea
There’s also some evidence that mixed vegetable-fruit juices can benefit helpful bacteria in the gut. One small glass (150–200 millilitres) of pure fruit or veggie juice also counts as one of your five a day. You could dilute it with still or sparking water.
For dessert, you might try fruit salad or fruit crumble.
6. Pace your portions
Takeaway night is designed for indulgence, and that can be a good thing.
At the same time, it’s easy to overeat foods like pizza and curries, especially when portion sizes are typically on the larger side. What’s important is what you eat most of the time.
If you add plants to your meal, this can stretch portions further. Plus, the extra fibre can help you stay fuller for longer. So, consider saving part of your meal for later. It’ll add spice and convenience to the week ahead.
Cuisine-specific swaps and ideas
Below, we explore the best gut-friendly options for Indian, Chinese, Thai, Italian and Middle Eastern takeaways. The aim is to retain flavour, boost nutrients and make sure your meals are easy to digest.
Indian
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Swap creamy kormas or tikka masalas for lentil-based dals or tomato-based curries.
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Try tandoori dishes – the meat is grilled not fried.
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Swap out naan for whole-grain roti or chapati.
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Choose plain rice over pilau, which can have a lot of salt and fat.
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Try raita, made from yoghurt and cucumber.
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Ask for extra mint or coriander.
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Swap fried sides like bhajis for simple veg curries.
Chinese
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Trade deep-fried mains for wok-cooked stir-fries.
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Enjoy the range of veg on offer, and ask for extra ginger, spring onions, pak choi or mushrooms.
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Opt for steamed rice rather than chow mein.
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Consider asking for less sauce to reduce sodium and sugar.
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Steer toward steamed and stir-fried dishes, rather than sticky, sweet & sour or fried options.
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Consider sharing mains to manage portion size.
Thai
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Unfried garden or summer rolls beat spring rolls, and papaya or green salads also make excellent starters.
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Broth-based soups, like tom yum, pack a flavourful punch.
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Ask for extra veg and herbs, like basil or coriander, and avoid ultra-sweet sauces.
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Stir-fried and steamed dishes tend to be healthier than fried options, including fried rice, fish cakes and prawn crackers.
Italian
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Tomato-based sauces tend to be healthier than creamy ones.
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Consider a veg-rich Italian soup, like pasta fagioli or minestrone.
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When ordering pizza, go for sourdough or whole-grain crusts if you can.
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Thin-crust or flatbread pizzas offer fewer refined carbs than deep-dish, pan or hand-tossed ones.
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You might split a pizza and order a simple dressed salad as a side.
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For toppings, skip processed meats like pepperoni and sausage, and load up on mushrooms and other veggies.
Middle Eastern
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You’ve got loads of plant-rich options, like falafel, hummus and tabbouleh. But mind portion size, and pile on the salad and pickles.
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Start with a side of hummus, baba ganoush or tzatziki, and consider scooping it up with veggies rather than pita.
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Try kebabs, souvlaki or a falafel wrap rather than gyros or doner kebab.
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If you fancy them, opt for grilled chicken, salmon or shrimp.
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If it’s an option, go for whole-wheat pita, or try tabbouleh, made from bulgur, tomatoes and herbs.
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Bowls can be a great choice, packing in veggies, whole grains and lean protein, and they tend to be more than enough for one meal.
Fakeaways
What to do when you find yourself continually craving a takeaway, but it’s hard on your body and budget?
Below, find healthy recipe inspiration for when the takeaway urge strikes, but you want to make it on your own.
Indian-inspired
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One-pan salmon biryani from dietitian Laura Tilt
Stir-fry
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Miso & sesame salmon spicy buckwheat ramen with pak choi and shiitake
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Simple veggie stir-fry from Deliciously Ella
Italian and Mediterranean
Comforting global classics
If daily meal prep is overwhelming and you’re longing for convenience, consider setting aside time just once or twice a week to prepare meals you enjoy in large batches. Then, store portions in your fridge or freezer.
Batch cooking ensures that nutritious, delicious choices are at your fingertips throughout the week.
How to enjoy takeaway night and support your microbiome
The top strategy for gut-friendly takeaway is to add as many plants to your order as possible.
Regularly eating a number of different plants leads to a more diverse, flourishing microbiome and has many knock-on health benefits.
Also, plant foods contribute fibre to your diet. Eating many sources of fibre not only helps your gut microbiome thrive, it offers a host of other health benefits.
These are just some of the reasons we recommend packing plants into your takeaway order – especially if they replace greasy, processed foods.
If you have pain in your belly due to bloating or gas, drinking plenty of hydrating, non-carbonated liquids can help move things through your digestive system.
And if you feel bloated and constipated, gentle exercise can also help spur digestion and bring relief.
We all tend to indulge over the holidays, and as a result, many companies are eager to sell us rather aggressive detoxes.
But instead of trying anything drastic, like cutting out entire food groups, it’s best to adopt simple strategies that can help you enjoy your meals and keep your gut fighting fit all year long.
Frequently asked questions
Here are answers to some common questions about supporting your gut health on (and after) a takeaway night.
What are gut-friendly takeaway choices?
Takeaway meals that go easy on your gut tend to be lighter and packed with plants.
You might also consider sharing mains, and opting for steamed or broth-based dishes rather than creamy or fried ones.
Do probiotics help with bloating after takeaways?
A bit of bloating after any meal – including a takeaway – is normal. Sometimes, however, people with IBS may experience greater discomfort, as takeaways tend to be high in refined sugars and low in fibre.
Consuming these foods regularly can alter the normal, healthy makeup of your gut microbiome. This disruption, called dysbiosis, can harm your health.
If you consume probiotics in the right amounts, they can help support the balance of your microbiome over time by delivering ‘good’ bacteria to your gut.
There's some evidence that probiotics can ease gut symptoms, but results vary. It’s also worth noting that probiotics tend to take up to 12 weeks to have a noticeable benefit.
Are spicy foods bad for gut health?
For some people, certain spices contribute to acid reflux, heartburn and other gut-related discomfort.
But because spices derive from plants, they also offer a host of nutritional benefits, and they can support digestion for some. The key is to figure out which spices work well for you and in what quantities.
Summary
After a workday, many of us don’t always have the time to cook a healthy dinner – and the incentive may be even lower when holiday treats beckon.
Food should bring comfort and joy, rather than guilt and pressure to detox. The good news is that takeaways can be just as tasty and comforting with some gut-friendly tweaks, like choosing broth, tomato or whole-grain bases and adding live sides and veggies.
Remember, it’s okay to make changes slowly. Research shows that making gradual adjustments is the most effective way to reach your health goals.
To learn more about other gut health topics, visit Symprove’s Gut Hub.
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