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How to Survive a Summer BBQ

FODMAP DIET - BBQ Survival Guide on the FODMAP Diet

I’m a summer time girl, through and through.  The days are longer and the sun is out so much later, plus it doesn’t hurt that June is my birthday month.  🙂  I spent countless hours as a teenager spending time at the pool or beach with my friends.  Now, instead of sitting in the direct sunlight, I wear a big hat while reading a book or magazine in the shade!  No wrinkles for me, no, thank you!  Summer is also the perfect time to host or attend a BBQ.  I actually find this time of year a lot easier to maintain on the FODMAP diet as foods are typically simply grilled and sides are more often gluten-free.  Some examples of these sides are salads, fruit, coleslaw and potato salad for which are often FODMAP friendly.

Here are a few of my strategies in attending a summer time party and not sticking out like a sore thumb while still remaining on the FODMAP diet:

  • If you’re comfortable enough with the host, ask ahead of time if one of the proteins like chicken or a burger can be prepared without garlic and onion.
  • If this isn’t an option, pack your own grilled protein.
    • I have found that no one minds as the host want to make sure you can enjoy and eat with everyone else.
  • Offer to bring a side dish (or two).
    • Not only will you impress the host by your shear kindness but you can also be confident in at least one safe dish that you can eat.
  • Stick to water or FODMAP safe alcohol choices.
    • Juices and mixed drinks are usually full of sweeteners that cause bloating and upset stomach.  No one wants that especially in a bathing suit!
  • Eat lightly throughout the day.
    • This is key as an overly full stomach can be extremely uncomfortable in the heat.  Plus who wants to feel that way when they are in the water?  Not me!
  • Bring FODMAP safe snacks.
    • No matter what, I always carry FODMAP safe snacks in my bag.  You never know what food will be available or if you will get hungry later on.
Low-FODMAP BBQ Dinner Plate.

Low-FODMAP BBQ Dinner Plate.

Need some recipe inspiration?  Check out these FitFabFODMAP diet recipes for your next outdoor party:

Grilled Vegetables

Grilled Corn on the Cob

Cookie & Kate’s delicious looking Potato Salad (omit celery and reduce green onion to make FODMAP safe)

Grilled Salmon

Classic Turkey Burgers

Strawberry Whipped Cream Pretzel Trifle 

Strawberry Banana Popsicle

Banana Pudding

Teff Brownies

Now go have fun and enjoy your summer!

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  • Aaron
    July 21, 2018 at 12:14 am

    It can be so hard attending these parties, thanks for your tips.

      July 21, 2018 at 12:17 am

      Of course, I’ve been there! Let me know if you ever have questions.