Here’s 5 tips to help you enjoy a backyard barbie and still maintain your gut health:   

1. BYO gut-friendly food. Rather than putting the onus on your unsuspecting host, why not offer to bring a dish? No-one needs to know that it’s (gluten-free, fodmap-friendly, diabetic-friendly, vegan, vego, etc.) And you’ll be comfortable in the thought that there’s something gut safe for you to eat at the party. If you’re struggling for ideas, check out one of our favourites below and the other free recipes at on our recipe page.

2. Eat before you go so you don’t arrive starving. There’s nothing worse than arriving at a party hungry. This rookie mistake will invariably lead to poor food choices. It’s the same reason why you should never do the grocery shopping on an empty stomach! Think it’s an old wives tale? Research from Cornwell University found that shopping on an empty stomach results in more high-calorie food purchases. Plus, shopping hungry means you’ll spend more, even on non-food items! But I digress… eat before you go!

    

3. Don’t sit next to the snack bowl. In fact, put physical distance between you and the snacks to stop mindless eating. There’s a reason why pubs charge for water but ensure a bowl of free nuts are always within an arm’s reach! Those salty little nuggets keep us coming back time and time again.

4. Find the fruit platter or cheese platter so you can select individual ingredients that you know are gut safe. This will save you from second guessing what’s in the tart and also allow you to minimise carb loading. This year’s hottest food trend is luxe grazing platters and tables – full of meats, cheeses, fruits and veggies.

5. Manage your alcohol intake. Alcohol is a known gut-irritant and full of empty calories. Moderation is key. Some beverages are more gut-friendly than others, such as vodka and lime, white wine or champagne. And there are now lots of non-alcoholic beers, wines and spirits available.