Do you feel a pang of anxiety when you get invited to lunch or to an event where food is being served? Or perhaps you've looked at the menu and realised they don't cater to your diet?I can relate. In fact I've been personally dealing with this since I started following a diet to manage my endometriosis after I was diagnosed in 2013, then things got really complicated after I was diagnosed with IBS and SIBO (small intestine bacterial overgrowth). I was feeling unsure about what to eat at home let alone what I could eat at a restaurant!Here's the thing, I LOVE eating out and trying different types of food so I decided I had to learn how to get around my diet restrictions. I've also learnt that declining invitations and events because of my dietary restrictions is isolating and depressing. Socialising with others and feeling like you have connection with others is key to good health - we all need human connection. So how do you tackle these situations? Well, read-on!

• Is the restaurant / cafe menu completely unsuitable? Why not suggest you all go somewhere else instead?

• If this isn't possible or you don't feel comfortable asking to change the venue, then read the menu online, if it's just a coffee catch up, do they offer herbal tea or an alternative you can tolerate?

• Be the driver of change! Call the cafe and ask them how they can cater for you; for example, do they offer cow's milk alternatives? Think of it as a service to them; you're actually helping the cafe by educating them about food intolerances, allergies and dietary restrictions, some businesses won't change or offer alternatives unless people demand it!

• Make friends with the waiter; they are your link between you and the kitchen, ask them what's possible, I've had plenty of success doing this, more times than not they are happy to help accommodate your needs.

• Learn what types of food you do well with; for example, I don't make Japanese food at home but I love it and my body tolerates it quite well, I usually just avoid tofu and fried food and pick the healthiest items off the menu such as; green tea, sashimi, sushi and salads and keep the soy sauce to a minimum.

• Remember, what matters most are your regular eating habits (how you eat majority of the time), if you are tempted while out then don't beat yourself up, just enjoy the moment and move on. If you are going to indulge, seek out the healthiest version or choose what's going to give you the least amount of symptoms. Sometimes, denying ourselves things we crave make us want them even more, from this an unhealthy relationship with food can develop - I think it's good to keep this in mind.