Hey ,

It’s Sunday — that one day of the week when you’re supposed to kick back, relax, and enjoy yourself.

But if you’re struggling with digestive issues, sometimes a simple plan like going out for brunch or dinner with friends can bring on more anxiety than excitement.

I get it.

You want to be there, to laugh, to connect, and to feel normal.

But there’s that constant voice in your head, isn’t there? “What if I eat the wrong thing? What if it messes with my gut?

How can I say ‘no’ without feeling awkward or being the ‘odd one out’?”

The truth is, social situations like eating out can sometimes make you feel isolated and deprived.

And it's hard to feel fully present when you’re stuck choosing between what you can eat and what everyone else is having.

But here's the thing — you don’t have to miss out on all the fun.

Here’s my Sunday tip for you: Plan, but don’t stress.

• Check the Menu Before You Go: Almost every place has an online menu. Look it over ahead of time and find a few safe options for your gut that still sound tasty. This way, you can make an informed choice without feeling rushed or pressured at the table.

• Speak Up: Don’t be afraid to ask the waiter to modify your dish — skip the heavy sauces, choose grilled over fried, or get a side of veggies instead of bread. Most places are more than happy to accommodate dietary needs, and you'd be surprised how often people do this!

• Eat Mindfully and Slowly: When you’re sitting with your friends, enjoy the experience of the food, the atmosphere, and the company. Taking time to chew well and savor each bite will help your digestion and allow you to enjoy the meal without any regrets.

And here’s something even more important:

Remember that this journey isn’t about restriction; it’s about learning to find balance. It’s okay to have a little indulgence now and then. And it’s definitely okay to laugh with friends, connect, and have a good time — that’s all part of the healing, too.

My question for you today: What’s one thing you can do today to make eating out enjoyable without sacrificing your gut health?

If you need any help figuring it out, I’m just a message away.

Reply to this email or book a quick 10-minute call so we can work together on practical strategies that let you enjoy your social life and support your gut.

Happy Sunday, Deepali Arora

(Gut Health & Anti-Inflammatory Nutritionist)