Summer equals barbecuing! At least here in the Netherlands it does. And that isn’t that strange because what is nicer than chilling outside for an entire evening with family or friends and enjoying the good weather and lovely food from the barbecue!
If you have an intolerance, IBS or an allergy, a barbecue might sometimes feel like an obstacle. There might be other people preparing your food, people don’t know what to make for you or you are afraid to eat something wrong that will upset your stomach. These things can ruin the evening for you before it even started and therefore I will share tips for a successful low FODMAP barbecue with you in today’s blog!
Meat and fish
Meat and fish are often the basis of a barbecue. That’s great because basically all kinds of meat and fish are low FODMAP. The only problem often is the marinade. Nowadays supermarkets sell lots of marinated meats and fishes. This makes a barbecue very easy because you can put them on the barbecue without having to prepare anything, but unfortunately these products are almost never low FODMAP.
Therefore you should make sure to buy meat and fish that has not been marinated and always check the ingredients on the package. Sometimes an ingredient is listed as “spices”, but these spices might contain onion- or garlic powder and therefore it is better to avoid those products. Buy meat and fish that has not been marinated and make your own marinade. With some oil and low FODMAP spices you can make the most delicious seasonings and marinades.
Grilled veggies are great to put on the barbecue! For example eggplant, zucchini or bell pepper. Sprinkle them with some pepper and salt and you have a delicious side dish! Pay attention to the serving sizes when you eat vegetables. Zucchini, for example, is limited low FODMAP up to 66 g per portion, so you shouldn’t eat too much of it.
You can serve plenty of things as a side dish on a barbecue. Make a large portion of your favourite low FODMAP (pasta) salad or fruit salad and serve this at the barbecue. Google “low FODMAP salad” or check your favourite FODMAP websites. There are plenty of low FODMAP recipes for side dishes to be found. Potatoes or fries also make a great side dish!
A barbecue is not a barbecue without sauces. Also with sauces it is important to always read the ingredients list. Many sauces contain ingredients that are high in FODMAPs. The safest option is to choose a simple sauce of which you know that it is low FODMAP. There are low FODMAP mustards, mayonnaises and ketchups for example. You can also use those basic sauces as a basis for a homemade low FODMAP sauce. For example a yoghurt dressing made with lactose-free yoghurt and mayonnaise, super tasty!
A barbecue at somebody else’s place
When you go to a barbecue at somebody else’s place, it is best to tell them very specifically what you can and cannot eat, a few days before the barbecue. In my experience, it doesn’t work to say: “I cannot have onion and garlic”. Even though many people will avoid adding onion and garlic to your dishes, they often forget that there are many products that onion and garlic has been added to many products and they will serve you these products anyway. Simply because they are not used to thinking about this.
Instead you can say: “Would you want to buy some non-marinated chicken breast or salmon for me? Then we can make a marinade for it together before the barbecue”. Like this, you are sure that you can have the meat or fish and if you help preparing it you are also sure that no high FODMAP ingredients will be added to it.
The same goes for side dishes. For people who are not familiar with the low FODMAP diet, it is very hard to think of a side dish that you can eat and therefore it is best to help as much as possible. Send them the recipes of some of your favourite low FODMAP salads or side dishes and tell them that you can eat those. Like this, your host does not have to think about what to make for you and usually they don’t mind preparing the recipe that you send them. They will be happy that you make it so easy for them!
I also often offer to bring something myself. In this way I am 100% sure that I can eat the dish and my host has to do less work.
Watch your servings!
One of the most common mistakes on the FODMAP diet is that people forget to watch their servings. If you eat several foods that are low in FODMAPs, but are in the same FODMAP group, all of those foods together can cause that you still eat too much of a particular FODMAP group and get stomach problems.
At a barbecue it is best to eat a bit more of the foods that do not contain FODMAPs and to eat smaller portions of the things that do contain FODMAPs. Meat and fish do not contain FODMAPs, so you can enjoy those. Potatoes are also free from FODMAPs, so it is great to serve those at a barbecue too. Eat a small serving of fruit salad, salad and vegetables because these are often limited low FODMAP and larger servings can give you problems.
Finally it is important to not overeat in general, as overeating also causes problems for people with IBS.
There you are, everything you need for a delicious low FODMAP barbecue! So put on that barbecue and start enjoying the summer weather!