We all know that Brits love a BBQ - we’re not really known for great ones though, half cooked meats, sweaty cheese and food sitting around for hours. BBQ season should be about sunshine, good food and standing over a glorious grill of delights.

But if you live with IBS or any gut issues, a summer BBQ can feel a bit more complicated and something you don’t want to RSVP for. From garlic-heavy marinades, onion-filled salads, fizzy drinks, bread rolls, creamy dips and mystery sauces can all be quite off-putting when you want to enjoy the fun with everyone else, but without the worry about what your gut is going to do next. 

But here’s the good news… You don’t have to avoid BBQs completely. With a few simple swaps, you can still enjoy the fun with friends, family and summer food without spending the rest of the day bloated, uncomfortable or wondering where the nearest loo is.

Gut Tip 1: Keep your protein simple

Plain or lightly seasoned grilled meats and fish are often a good place to start. Chicken, turkey, pork, salmon, tuna or firm white fish can all work well for many people with IBS - the main thing is to avoid covering them in marinades that you don’t know what’s in them or going heavy on the in garlic, onion powder or sugary sauces.

Instead of shop-bought marinades, keep things simple with olive oil, lemon juice, salt, pepper and fresh herbs like parsley, chives, basil or rosemary. You still get plenty of flavour, just without overloading your gut before the BBQ has even started. 

Gut Tip 2: Go for gut-friendly grilled veg

Grilled vegetables can be a lovely BBQ side, but some are gentler than others. Courgette, aubergine, peppers, carrots and green beans are great options for many people.

Try brushing them with olive oil, a squeeze of lemon and fresh herbs before grilling. Garlic-infused oil can also be a helpful swap for some people, as it gives that garlic-style flavour without the same FODMAP load as garlic cloves. 

Just remember that everyone’s gut is different, so stick with vegetables you know you usually tolerate well. This isn’t a time to put your good gut habits in the bin.

Gut Tip 3: Rethink your burger bun

Whether you call it a burger bun, a bap, a roll - BBQ buns can be a bit of a trap if wheat is one of your triggers. You don’t have to miss out on burgers, though.

You could try gluten-free buns, serve your burger with salad and potatoes, or wrap it in big lettuce leaves for something lighter and crunchier.  It is not about making BBQ food boring. It is about making it work for your body. 

Gut Tip 4: Watch the classic BBQ sides

Potato salad, pasta salad and baked beans can all be delicious, but they often come with onion, garlic, creamy dressings or added sugars.

A gentler option could be a simple potato salad with olive oil, herbs and lemon, or a quinoa salad with cucumber, cherry tomatoes, roasted peppers and fresh herbs. You still get something colourful and filling on your plate, without the usual BBQ side-dish chaos.

Gut Tip 5: Bring your own!

BBQ dips are often where garlic and onion sneak in. Hummus, salsa, creamy dressings and shop-bought dips can all be tricky if you’re sensitive to any of the ingredients and if you’re at someone else’s house, you might not feel comfortable asking.

Your friends and family won’t mind you bringing your own. Bringing your own dip or dressing can make life much easier. Pair it with carrot sticks, cucumber, peppers or plain crisps, and you have something safe to snack on while everyone else is hovering around the grill. And if it helps you relax - do it! 

Gut Tip 6: Gut Don’t forget drinks

Sugary fizzy drinks, alcohol and lots of bubbles can be common IBS triggers. It doesn’t mean you have to sit there with a sad glass of tap water, though - unless you want to. 

Try still water with lemon, cucumber or mint, herbal iced tea, or an electrolyte drink if it is hot and you want something more refreshing. Staying hydrated can also help keep digestion moving, especially if the BBQ food is heavier than your usual meals.

Gut Tip 7: A little gut support can help too

If BBQs, travel or summer eating tend to throw your digestion off, having a daily gut health routine can be useful. Gut Wealth was created for real life moments like this - when you want to enjoy food, social plans and summer days without your gut constantly calling the shots.

Our liquid sachet sticks and capsules are designed to support digestive health in an easy, everyday way. The liquids are handy if you like a ready-to-take daily sachet, while the capsules are simple to pack, travel with and take on the go. Both are helpful to add to your routine to make a daily good gut choice and have less worry if your gut is prone to flare ups of bloating, discomfort and irregular bowel movements. Nobody wants that. 

Gut Tip 8: Relax and Enjoy

IBS doesn’t mean you have to skip every BBQ or sit in the corner eating plain lettuce while everyone else eats whatever they want and enjoys themselves. 

A few small swaps can make a big difference: keep marinades simple, choose gut-friendlier veg, be careful with buns and sides, bring a dip you trust and go easy on fizzy drinks.

BBQ season should still feel fun. Your gut just might appreciate a little planning before you go, so you can relax and enjoy yourself.