BBQing with a FODMAP Intolerance: Yes, You Can!

Summer, sunshine, and the smell of a BBQ, what’s not to love? But if you have a FODMAP intolerance, a fun backyard BBQ can suddenly feel like a minefield of digestive issues. Luckily, it doesn’t have to be that way. With a few smart choices and a little prep, you can enjoy all the summer BBQ vibes.

Wait, what are FODMAPs again?
FODMAPs are fermentable carbs that often cause symptoms in people with IBS (Irritable Bowel Syndrome). They’re found in foods like wheat, garlic, onions, some legumes, dairy, certain fruits, and artificial sweeteners.

Which BBQ foods secretly contain FODMAPs?
A lot of classic BBQ foods have hidden FODMAPs. Here are some of the biggest culprits:

• Marinated meats or pre-packaged BBQ items – usually seasoned with onion and garlic (fructans)
• Bread and pasta salads – wheat is a well-known source of fructans
• Salads, dressings, and dips – may contain several types of FODMAPs, like:
  • onion and garlic (fructans)
  • honey or fruit (fructose)
  • yogurt or sour cream (lactose)
• Alcoholic drinks – not FODMAPs per se, but they can irritate the gut and trigger symptoms

So, what can I eat at a FODMAP-friendly BBQ?
With a few tweaks, you can easily serve up a delicious FODMAP-safe BBQ. Try:

• Unprocessed meats or fish like chicken breast, steak, salmon, or shrimp.
  Vegetarian? Go for tofu or tempeh, just skip the onion and garlic.
• Marinate it yourself! Use oil, salt, pepper, and fresh herbs. Watch out: store-bought spice mixes often contain onion or garlic.
• Swap regular bread for gluten-free baguette slices or crackers.
• Make your own dips and dressings!
  • Try a refreshing dip with lactose-free yogurt, lemon juice, and fresh herbs
  • Or mix up a dressing with olive oil, white wine vinegar, maple syrup, mustard, salt and pepper

Side dishes ideas:

• Gluten-free pasta salad with bell pepper and cucumber
• Potato salad with diced ham, egg, and pickles
• Grilled veggies: zucchini, bell peppers, eggplant, carrots. Just grill and go!
• Fruit skewers with kiwi, strawberries, or banana

How can I avoid symptoms if I’m BBQing at someone else’s place?

• Bring a few of your own dishes, you’ll know exactly what’s in them.
• Briefly explain what you can and can’t eat, people usually appreciate knowing.
• And hey: feel free to send them this blog 😉

Can enzymes help during a FODMAP-y BBQ?
Sometimes it’s tough to avoid all FODMAPs. That’s when a supplement like Quatrase 10,000 can help. It supports the digestion of several FODMAPs at once, like lactose, fructose, and galactans (found in garlic, onions, and beans).

Final thoughts
BBQing with a FODMAP intolerance might take a little extra planning, but it’s totally doable. With some creativity, clear communication, and the right support, you can enjoy the summer fun without the digestive drama.