It’s summer and every weekend someone is hosting a BBQ. While these are often considered ‘fun’ and ‘delicious’ gatherings, when managing IBS, they can be daunting. Below are a few tips on how to navigate any BBQ without worrying about bloating and discomfort!
MEATS & POULTRY
Hamburgers & Cheeseburgers: grilled beef with salt and pepper is a simple and safe option. Feel free to add any of the following low FODMAP cheeses: cheddar, Swiss, Monterey Jack. Enjoy with lettuce, tomatoes, Maille Dijon mustard (not all mustards are low in FODMAPs), mayonnaise, pickles, and bacon! Avoid: hamburger buns, ketchup, onions, mushrooms, American cheese, Worcestershire sauce.
Hotdogs, Sausages & Ribs: Avoid these items because of the hidden FODMAPs in meats and marinades, such as onion powder and garlic powder.
Chicken: a great option with a little olive oil, salt, pepper and herbs! Ensure it is not marinated with store purchased sauces, nor has onion or garlic powder.
Grilled Fish: A little olive oil, salt, pepper and lemon is all you need! My all-time favorite is grilling a whole branzino with olive oil, lemon, thyme, salt and pepper. It’s super easy and fresh, and has a ton of flavor!
Raw Bar: oysters, clams, and shrimp are perfect on a summer day; but steer clear of the cocktail sauce! These typically have high-fructose corn syrup, molasses, and onion powder and garlic powder.
Grilled Vegetables: summer favorites and FODMAP friendly quantities:
- Green Zucchini : up to ⅓ cup
- Green Bell Peppers: up to ½ cup
- Red Bell Peppers: up to ½ cup
- Eggplant: up to 1 cup
- Corn on the cob - ½ cob
Avoid: Mushrooms & Onions
Salads: enjoy fresh summer salads with olive oil, lemon, and vinegar. Avoid salads with onions, pasta and any store bought dressings, which usually contain garlic, onion, and honey or molasses.
CHIPS & DIPS
Potato Chips & Tortilla Chips: most original and plain versions are low in FODMAPs, For example, Lays, Utz, Cape Cod, and Kettle are all safe! Avoid any flavored chips due to FODMAPS hidden in the seasoning.
Dips: avoid any prepared dips, hummus, guacamole, and salsa, unless your host has tailored them to be low FODMAP compliant. These are often full of onions, garlic, and other high FODMAP ingredients.
FRUIT BOWLS & DESSERTS
Summer Fruits: summer favorites and FODMAP friendly quantities:
- Strawberries - up to 10 strawberries
- Blueberries - up to ¼ cup
- Bananas - up to ⅓ banana
- Raspberries - up to ⅓ cup
- Cantaloupe - up to ¾ cup
- Melon - up to ½ cup
- Kiwi - up to 2 whole
- Grapes - up to 1 cup
- Oranges - up to one
- Pineapple - up to 1 cup
Avoid: watermelon, blackberries, cherries, figs, peaches.
Be mindful of prepared desserts as they often contain gluten, milk, heavy cream, honey, agave, high-fructose corn syrup and other high FODMAPs. Sorbets are typically safe, but it is important to first read the ingredient statement.
- Sparkling Water or Flavored Sparkling Water
- Iced Coffee (ensure lactose free milk, or milk alternatives (e.g almond milk)
- Iced Green Tea - up to 8oz (ensure no honey or high-fructose corn syrup)
- Iced Black Tea - up to 6oz (ensure no honey or high-fructose corn syrup)
- Iced White Tea - up to 8oz (ensure no honey or high-fructose corn syrup)
- Lemonade (ensure no honey or high-fructose corn syrup)
- Arnold Palmer (ensure no honey or high-fructose corn syrup)
- Wine (Red, White, Rose) - up to 5 oz
- Sparkling wine - up to 5 oz
- Gin - up to 1oz
- Vodka - up to 1oz
- Whiskey - up to 1oz
- Beer (gluten-free) - up to 1 can or bottle
….. And now it’s time to embrace your next BBQ - worry-free!