Low FODMAP Barbecue Tips
Summer has arrived in the Northern Hemisphere and with it comes longer days, outdoor adventures, and backyard barbecues. If you’re on the low FODMAP diet, you may be wondering how you are going to navigate the traditional barbecue fare this year. Don’t fret! With a little planning, you can easily find foods that will keep your mind off your digestive system so you can enjoy your time with family and friends! You can also use these tips to throw your own low FODMAP barbecue.*
Veggies
Vegetable platters are standard at most barbecues, so be sure to stock your plate with cucumber slices, baby carrots, cherry tomatoes (4 tomatoes or less), and bell peppers (a maximum serving of 1 cup of green bell pepper is low FODMAP). Remember that broccoli is low FODMAP in 1 cup servings, but cauliflower should be avoided. Ranch dressing contains lactose and almost always contains onion and/or garlic so it’s best to steer clear. You can also use this recipe from Living Happy With IBS and bring your own ranch dressing!
Sides
It’s always important to find out if onions or garlic are added to side salads before diving in tongs first. Coleslaw is often made with apple cider vinegar which is low FODMAP in servings of up to two tablespoons. Although common cabbage is low FODMAP in servings of up to one cup, some people find that they cannot tolerate cabbage at all. Be sure to test your individual tolerance before eating coleslaw. Also note that savoy cabbage is only low FODMAP in servings up to ½ cup.
Deviled eggs are a great low FODMAP option as long as they are free from onions and garlic. A small serving of corn chips should be well tolerated (up to 50 grams), just stay away from the salsa if it contains onions or garlic! If you opt for corn on the cob, stick to a low FODMAP serving of ½ cob.
From the Grill
When choosing your main course, go for hamburgers or other meats without barbecue sauce or dry rubs. Avoid hot dogs as they usually contain onion and/or garlic powder. If you are choosing hamburgers, stick to wheat-free (and FODMAP-free!) buns or use a lettuce wrap. If you are hosting the barbecue, consider making your own barbecue sauce using this recipe from Kate Scarlata, RD.
Grilled low FODMAP vegetables such as bell peppers and squash are a healthy addition to your plate! If you are a vegetarian, extra firm tofu (marinated in the barbecue sauce recipe above!) can be cut into 1 inch slices and grilled (tofu is low FODMAP in servings up to 160 grams or about half of a 14 ounce block).
Condiments
In America, ketchup usually contains onion or garlic. Surprisingly, 1/2 sachet of ketchup (13 grams) is low FODMAP. It’s important to note that “sauce” (a term for ketchup in Australia and New Zealand) is actually low FODMAP. Here’s an article from Monash University that talks about the FODMAP content of ketchup and sauce. Wherever you live, be sure to read those labels! If you want to make your own ketchup, you can follow this recipe from Living Happy With IBS.
Luckily for the mustard lovers among us, there are mustards that do not contain high FODMAP ingredients. Again, this is where label reading is essential. Spice can be a gut irritant for some people with IBS, so be sure to test your individual tolerance before dousing your burger.
Lastly, avoiding relish is a must as it contains large chunks of onions.
Drinks
Alcoholic drinks and barbecues are practically synonymous in the United States, so what is a low FODMAPer to do? Luckily, Alana Scott from a Little Bit Yummy has written an in-depth blog post on low FODMAP alcohol options.
For non-alcoholic beverages, stick to those sweetened without high fructose corn syrup or other high FODMAP sweeteners such as agave. Flavored sparkling water is a great-tasting way to enjoy a fun drink without added sugar!
Desserts
Desserts are always tricky on the low FODMAP diet. They often contain either dairy, wheat, or high FODMAP fruits. In this case, it’s best to either bring your own desserts or stick to low FODMAP fruits and toasted marshmallows.
If you are still worried about going hungry at a backyard barbecue, you should offer to bring a low FODMAP side or main dish.
Here’s to a delicious and gut friendly barbecue season!
*All information on the FODMAP content of foods comes from the Monash University Low FODMAP Diet App as of 7/9/17. For the most recent data, please refer to the app.
