The minute I eat a whole dinner, I am uncomfortable. I have learned that I can have half the order and take the rest home. I can appreciate your comment about doing better at home. If I eat fettuccine alfredo in a restaurant, I might have trouble because it's so rich in fat, but I have no problems with my lighter version that I make at home. Someone else might have trouble with a hamburger and fries at a restaurant but not have problems with a lean sirloin burger and oven-baked fries made at home.
Appetizers are smaller than entree portions and can sometimes substitute for the larger portion.
If it's delicious, you will enjoy it later. At one time, it may be too much for your system. The 20 Recipes You Cannot Live Without . Lemon rice is a good one for when you are having more pronounced symptoms. One of the things you recommend is boosting fiber intake.