IBS Isn’t a Vibe Killer: How to Say Yes to Summer Plans Without Saying Yes to Pain

Living with IBS can make summer feel like a season of “maybes.” Maybe you’ll go to the beach, if your stomach feels okay. Maybe you’ll go to that backyard BBQ, but only if you know there’s food you can eat. It’s hard to say yes to plans when you’re also trying to say no to bloating, cramps, or sudden dashes to the bathroom. But here’s the truth: having IBS doesn’t mean you have to stay home while everyone else enjoys the sunshine. With the right tools and a little planning, you can keep your digestive health on track and still make the most of summer. At Fody Foods, we believe that IBS shouldn’t kill your vibe—so here’s how to join the fun without paying for it later.

First things first: always be prepared. When you live with IBS, being spontaneous doesn’t always work out. One of the best things you can do is keep a few IBS-friendly essentials with you at all times. That could mean packing your own snacks (like Fody’s Dark Chocolate Nuts & Sea Salt Bars), bringing your water bottle, or storing a few tummy-soothing items in your bag, like ginger chews or peppermint tea bags. Knowing you have safe options nearby can take a lot of pressure off, especially if plans change or food options are limited. Think of it like your personal summer survival kit—only stocked with Low FODMAP and gut-friendly favourites.

Next, let’s talk about food. Whether it’s a cookout, picnic, or dinner out, food is everywhere in the summer. But a lot of popular dishes—like onion-heavy dips, creamy salads, and garlic-covered meats—are trouble for people with IBS. That’s where smart swaps come in. If you’re going to a party, offer to bring a dish you know you can eat. Fody's Pineapple BBQ Chicken Skewers or Fody's Zesty Caprese Pasta Salad are always crowd-pleasers, and you can enjoy them without the stress. You can also plan ahead by checking restaurant menus or looking up Low FODMAP grocery stores near your destination. Even just knowing what snacks are safe (like grapes, strawberries, rice cakes, or Fody’s Salsa with plain corn chips) can help you feel more in control.

Another big tip? Don’t skip meals. A lot of people try to “save up” before a big dinner or event, thinking an empty stomach might help avoid symptoms. But skipping meals can actually make IBS worse. It can lead to unstable blood sugar, slower digestion, and more gas or pain when you finally do eat. Instead, focus on eating consistent, balanced meals throughout the day. Try keeping your meals simple and familiar before an event, like rice with Fody’s Tomato Basil Sauce or eggs with Low FODMAP toast and spinach. When your gut feels calm and supported, you’re more likely to enjoy your plans without discomfort.

Stress is another major player. Even if you’re excited about an event, your body might still be on high alert. People with IBS are often more sensitive to stress, and social pressure can make that even worse. You might worry about where the nearest bathroom is, or what people will think if you say no to food. But managing that stress is just as important as managing your diet. One helpful strategy is to plan for worst-case scenarios ahead of time—then let them go. For example, know where the bathrooms are, pack a change of clothes if that makes you feel safer, and remind yourself that IBS doesn’t define you. Deep breaths, a quick walk, or a calming playlist can help you reset and stay grounded in the moment.

And finally, give yourself permission to have fun your way. You don’t have to eat what everyone else is eating, or stay out as late, or say yes to every plan. Having boundaries is part of self-care, not something to feel bad about. If you’d rather bring your own food to a picnic, do it. If you know that staying out too late messes with your gut, leave early. You don’t need to explain yourself to anyone. Fody’s mission is to make food that fits your life—not the other way around. Whether you’re packing for a road trip or hosting a backyard BBQ, our Low FODMAP recipes and IBS-friendly products are designed to make food easier, tastier, and less stressful.

Summer is about joy, connection, and making memories—not just what’s on your plate. With a little preparation, the right foods, and some gentle self-awareness, you can enjoy it all without sacrificing your digestive health. IBS isn’t a vibe killer—it just means your vibe needs a little more planning. And honestly, that’s something to be proud of.