How to host a low fodmap BBQ

BBQ season is here (in Aus anyway 🇦🇺) and with just a little planning, you can enjoy a feast that caters to everyone - even if you (or a guest) is in the elimination phase of the Low FODMAP diet! Choose from one of our featured 10 low fodmap recipes to make your BBQ a hit, including our latest recipe - surf & turf skewers!

BBQs are the ultimate way to bring people together, and they’re surprisingly easy to adapt for different dietary needs, including fodmappers. The good news? Most proteins are naturally low in fodmaps, making the BBQ grill your best friend. The tricky part is steering clear of sneaky high FODMAP ingredients in marinades, sauces and sides. But don’t worry - we’ve got you covered with a collection of recipes & tips to help you host a gut-friendly BBQ without compromising on flavour or fun.

 

Low fodmap summer salads

Say goodbye to bloat-inducing salads and hello to fresh, flavourful low FODMAP options.

What to avoid:

  • High FODMAP ingredients like garlic, onion, cauliflower, asparagus, and chickpeas.

  • Creamy dressings that often contain lactose or high FODMAP thickeners.

What to include:

  • Leafy greens, carrots, cucumber, zucchini, and low FODMAP fruits like strawberries or oranges.

  • Simple dressings made with olive oil, lemon juice, and low FODMAP herbs like basil or parsley.

Want to try our favourite low fodmap crowd-pleasers:

 
Low FODMAP surf and turf skewers= perfect for a BBQ

Skewered perfection

Grill up flavour-packed skewers that are low FODMAP and totally delicious.

The beauty of kebabs is their versatility. While steak & snaggers satisfy many BBQ-lovers, you can pimp up your offerings with skewers. Stick to low FODMAP proteins like chicken, beef, lamb, prawns, or fish, and load them up with low FODMAP veggies like zucchini, cherry tomatoes, and bell peppers (in small amounts).

Recipes to try from our low fodmap collection:

 

Low fodmap sauces for BBQ lovers

Talking of things you like to add to proteins grilled on the BBQ…did you know that popular BBQ staples like tomato sauce, ketchup, and barbecue sauce often contain hidden FODMAP triggers like garlic and onion? But don’t worry—there are low FODMAP alternatives and serving sizes that work, so you can still enjoy your favourite condiments without upsetting your gut. If you’re looking for a sauce that won’t bite you back, visit our blog on BBQ sauces here 👉🏽

 

Dip into deliciousness

Avoid store-bought dips and whip up your own gut-friendly versions.

Many traditional dips are loaded with garlic and onion—both high FODMAP culprits. But making your own is easy and ensures everyone can dig in worry-free.

Our low fodmap top pick:

Serve your dips with low FODMAP veggie sticks (like cucumber, carrot, and zucchini) or low FODMAP crackers.

 

Shared low fodmap sweet treats

End your BBQ on a high note with desserts that won’t upset anyone’s stomach.

Shared desserts are a hit at any gathering, and with these low FODMAP options, everyone can indulge guilt-free. Here are our top 3 low fodmap sweet treats:

Pro tip: Keep an eye on serving sizes for ingredients like chocolate, nuts and cream to avoid fodmap stacking.

 

BBQ bliss without the stress (or the fodmaps!)

With a little planning and the right recipes, a low FODMAP BBQ is not only possible—it’s delicious! By focusing on fresh, simple ingredients and avoiding common high FODMAP pitfalls, you can enjoy a gut-friendly feast with friends and family.

Ready to fire up the grill? Explore our full recipe collection and start planning your next BBQ today. And don’t forget to check out our low fodmap cocktails & mocktails!

 
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