IBS in the Summer: How Heat, Travel & BBQs Can Throw Off Your Gut

Summer is a time most people look forward to—sunshine, vacations, BBQs, and long days outside. But if you’re someone living with IBS (Irritable Bowel Syndrome), the change in weather and routine can lead to unexpected digestive issues. While everyone else is piling their plates with coleslaw, baked beans, and burgers loaded with onions, you might be left wondering what’s safe to eat and how to keep your stomach calm. The good news? With a little preparation and some smart food choices, you can enjoy all the fun of summer without the stomach pain.

Hot weather might seem harmless, but for people with IBS, it can have a direct impact on digestive health. When your body gets too warm or you become dehydrated from sweating, your gut can slow down or cramp up, causing constipation, bloating, or nausea. Staying hydrated is essential, especially in the heat. Try drinking 6 to 8 glasses of water daily, and even more if you’re active or spending time outside. Adding a slice of lemon or infusing your water with mint can make it more refreshing and encourage you to drink more. Avoid fizzy drinks and sugary sodas, which often contain high FODMAP ingredients like high-fructose corn syrup or artificial sweeteners. A better option is to keep a Low FODMAP electrolyte drink or herbal iced tea in your bag.

Travel is another major trigger during the summer months. Whether you’re flying across the country or going on a road trip, changes in routine can confuse your gut. Unfamiliar foods, new sleep schedules, and eating at random times all affect IBS symptoms. To stay on track, try to maintain a routine even while you're away. Pack IBS friendly snacks like Fody’s Snack Bars, a Low FODMAP granola bar, or a small container of almonds. These travel well and can help you avoid emergency stops at gas stations or airports where safe food options are rare. If you’re staying in a hotel or Airbnb, shop ahead with a FODMAP grocery list and stock your space with essentials like lactose-free yogurt, rice cakes, or fresh fruits like strawberries and oranges.

One of the biggest summer challenges for people with IBS is the classic backyard BBQ. While grilled food can be healthy, many of the sides, sauces, and seasonings used at cookouts are full of high FODMAP ingredients like garlic, onions, and dairy. Even burgers and hot dogs can cause trouble if they’re served on fluffy white buns or topped with high FODMAP condiments. Fortunately, there are ways to enjoy BBQs without sacrificing your gut health. Grilled meats like plain chicken breast or firm tofu are IBS friendly choices, especially when seasoned with Fody’s Lemon Herb Seasoning or their Garlic-Infused Olive Oil—which is safe for most people with IBS since it contains the flavor of garlic without the gut-irritating fermentable carbs. You can even bring your own Fody BBQ Sauce to slather on grilled chicken or ribs without worrying about hidden triggers.

When it comes to side dishes, avoid baked beans, pasta salads with onions, and anything creamy unless it’s clearly labeled Low FODMAP. Instead, choose or bring your own side like a quinoa salad with cucumber, bell peppers, and a Fody-approved dressing, or grilled zucchini and eggplant with a drizzle of garlic-infused oil. For dessert, stick with fruits like blueberries or oranges in small amounts, or try Fody’s Dark Chocolate Nuts & Sea Salt Snack Bars for a sweet treat without the worry.

To make the most of your summer, it’s smart to plan ahead. Keep your meals simple, stick to small portions, and eat slowly to give your body time to digest. If you know you’re going to an event, eat a light Low FODMAP meal beforehand so you’re not starving and tempted by risky foods. Some people find it helpful to talk to the host in advance or bring their own dish to share. Not only does it ensure you have something safe to eat, but it also introduces others to IBS friendly options that taste great.

If a flare-up does happen—and let’s face it, sometimes it will—take a deep breath. It doesn’t mean you’ve failed. Managing IBS is about learning what works for you and giving yourself grace when things don’t go perfectly. Try sipping peppermint tea to calm cramps, use a heating pad on your stomach, and eat easy-to-digest foods like rice, bananas, or eggs for a day or two. A short walk can also help get things moving if you’re feeling bloated or constipated. If your symptoms continue or get worse, it may be time to check in with a dietitian or doctor who understands digestive health and can help fine-tune your approach.

The best diet for IBS often includes a Low FODMAP plan, and there are more resources and products available than ever before. Brands like Fody Foods make it easier to stay consistent with sauces, dressings, snacks, and seasonings that are tested to be Low FODMAP. Having these items in your pantry or suitcase can make a big difference in how you feel day-to-day, especially when summer schedules are unpredictable.

In the end, you deserve a summer that feels good—both physically and emotionally. With some planning, trusted Low FODMAP foods, and an understanding of your triggers, you can have picnics, parties, and pool days without sacrificing your gut health. Keep your water bottle close, your snacks packed, and your mindset flexible. IBS may be part of your life, but it doesn’t have to control your summer.