Summer BBQ season is here, and while many of us look forward to gathering with friends and family over grilled favourites, those following a low-FODMAP diet may feel anxious about how to navigate these social events without triggering gut discomfort. But enjoying a BBQ doesn’t mean you have to compromise your gut health or miss out on the fun. 

In this article, I’ll show you how to make your next summer BBQ both delicious and FODMAP-friendly, so you can savour every bite without the worry. For personalised guidance, explore my nutrition coaching services to help you confidently manage FODMAP intolerance. 

Why FODMAP Awareness Matters at BBQs 

If you’re managing FODMAP intolerance, you know how easily certain foods can trigger bloating, cramps, or digestive discomfort. BBQ favourites like garlic marinades, onion-based sauces, and wheat-filled buns are often high in FODMAPs, making outdoor dining feel like a digestive minefield. 

The good news? With a little planning, you can enjoy a gut-friendly BBQ without sacrificing flavour. 

Low-FODMAP BBQ Strategies 

1. Choose Lean Proteins and Season Wisely 

Grilled meats are naturally low in FODMAPs, but it’s often the marinades and sauces that cause problems. Opt for: 

• Plain grilled chicken, fish, or beef 

• Marinades made with garlic-infused oil (FODMAP-friendly) 

• Herbs, spices, and fresh lemon instead of onion and garlic powders 

For more gut health tips, visit my About Melody page to learn how I help clients reclaim digestive comfort. 

2. Select Gut-Friendly Sides 

Many typical BBQ side dishes contain high-FODMAP ingredients like onions, garlic, wheat, and legumes. Instead, enjoy: 

• A fresh cucumber and tomato salad (skip the onion) 

• Roasted courgette, aubergine, and peppers drizzled with olive oil 

• Grilled corn on the cob (limit to one cob per sitting if sensitive) 

• Low-FODMAP coleslaw made with red cabbage, carrot, and a dairy-free mayonnaise 

3. Fibre without FODMAPs 

While high-fibre foods are important for gut health, some fibres, like fructans and galacto-oligosaccharides (GOS), are high in FODMAPs. Choose low-FODMAP fibre sources such as: 

• Carrots 

• Courgettes 

• Strawberries 

• Kiwi 

• Small amounts of oats 

Read more about how fibre supports digestive health on my blog. 

4. Mind Your Portions 

Portion size matters. Some foods are low in FODMAPs at small servings but can become problematic if you overindulge. Be mindful of your plate and avoid stacking multiple moderate-FODMAP foods together. 

5. Bring a Dish You Can Enjoy 

If you’re attending a BBQ, offer to bring a side dish or dessert you know is FODMAP-friendly. This ensures you’ll have at least one option that supports your gut health. 

6. Hydration Without the Bloat 

Alcohol, fizzy drinks, and fruit juices can all contribute to reflux and digestive discomfort. Choose: 

• Still water with fresh mint or cucumber 

• Iced herbal teas 

• A small glass of dry wine or gin with soda water (limit intake) 

Enjoy Your Summer BBQ Without Digestive Discomfort 

Following a low-FODMAP diet doesn’t mean you have to miss out on social occasions or summer BBQ fun. With careful choices, you can enjoy a delicious, gut-friendly outdoor feast and feel good doing it. 

If you’re ready to create a long-term strategy to manage FODMAP intolerance and reclaim your digestive wellness, I’m here to help.