How to Survive a Summer BBQ with IBS (Without Missing Out)

Summer BBQs are one of the best parts of the season. The smell of food on the grill, time spent with friends and family, and warm weather make for perfect memories. But if you have IBS (Irritable Bowel Syndrome), you might also feel a little anxious when you get an invite. The mix of mystery sauces, creamy sides, and garlic-loaded marinades can spell disaster for your gut. Luckily, you don’t have to miss out. With some planning and the right IBS friendly foods, you can survive—and even enjoy—a summer BBQ without the usual stress or stomach pain.

First things first: understand your triggers. For many people with IBS, the biggest issues at BBQs come from high FODMAP foods like onions, garlic, beans, dairy-based salads, and sauces made with high-fructose corn syrup. These can lead to bloating, gas, cramps, and other uncomfortable symptoms. That’s why sticking to a Low FODMAP diet is often the best choice. It’s one of the most trusted tools for managing IBS, and it’s totally possible to follow it at summer events. You just need to know what to avoid—and what to bring with you.

Let’s talk protein. Burgers, hot dogs, chicken, and ribs are all BBQ staples, but they’re often marinated in sauces or rubs full of garlic, onion, and artificial ingredients. If you’re not sure what’s in the meat, it’s safest to bring your own. Grill up a plain chicken breast seasoned with Fody’s Steak Spice Rub or Lemon Herb Seasoning, or pack a couple of IBS friendly turkey burgers. These are tasty, simple, and easy to throw on the grill. Don’t forget your own condiments—Fody’s BBQ Sauce and Ketchup are both Low FODMAP, delicious, and won’t upset your stomach like the typical store-bought versions can.

Next up: sides. This is where a lot of trouble starts. Classic potato salad, macaroni salad, baked beans, and coleslaw usually contain high FODMAP ingredients like onions, cabbage, dairy, and wheat. Instead of skipping the sides entirely, make your own or bring a dish to share. A quinoa salad with cucumbers, red peppers, and a Low FODMAP dressing like Fody’s Garden Herb Vinaigrette is a colourful and safe choice. Grilled vegetables like zucchini, eggplant, and bell peppers tossed in Fody’s Garlic-Infused Olive Oil are not only safe—they’re a crowd favourite.

Let’s not forget drinks. Soda, beer, and cocktails are often loaded with sweeteners, carbonation, or gluten—major triggers for many people with IBS. Instead, sip on water with lemon, a Low FODMAP electrolyte drink, or dry wine in moderation. You can even make your own IBS friendly summer spritzer by mixing soda water with a splash of cranberry juice and fresh mint. Staying hydrated is one of the best ways to keep your digestive health in check—especially when it’s hot out.

Now, here’s the most important tip: don’t go to a BBQ hungry. When you’re starving, you’re more likely to eat whatever’s available, even if you know it might upset your gut. Eat a small Low FODMAP meal before heading out, like rice with scrambled eggs and spinach, or a smoothie with lactose-free milk. That way, you’ll feel in control and can make smarter choices once you’re there.

If you’re following the best diet for IBS, having a simple FODMAP grocery list on hand can make summer events way easier. Stock up ahead of time with basics like gluten-free buns, Fody’s seasonings and sauces, lactose-free cheese, and safe snacks you can rely on. Keeping your kitchen (and travel bag!) filled with IBS friendly foods means you’re never caught off guard.

One last thing—don’t let stress ruin your day. IBS can be triggered by more than just food. Crowds, heat, and social anxiety can also upset your stomach. Practice deep breathing, take a quick walk, or find a quiet spot if you need a break. Give yourself permission to say no to food or situations that make you uncomfortable. Your health comes first.

At the end of the day, BBQs are about fun, connection, and making memories. You don’t need to feel left out or miserable just because you’re managing IBS. With the right planning, a few tasty Low FODMAP products from Fody Foods, and some confidence, you can say “yes” to summer fun without saying “yes” to stomach pain.