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Want to get your grill on without sacrificing your gut health? From nutritionist-backed hacks to plant-fuelled recipes, we share all the tips you need for a lighter BBQ
Summary
1It’s all about the protein
“While there’s absolutely nothing wrong with enjoying BBQ foods in moderation, some people find that fatty and salty meat options like…”
2Try to eat the rainbow
“With figures suggesting that the average daily fibre intake for adults is 60% of what it should be, many of us could do with..."
3Add fruits to your desserts
“Sugary treats can slow down the digestive process, leaving you feeling sluggish and uncomfortable when you want..."
When the sun finally decides to make an appearance, there’s only one thing for it: fire up the barbecue and make the most of the epic weather.
But while BBQs can be an amazing way to get everyone together, the usual line-up of salty sausages, greasy burgers and sugary desserts can leave you feeling bloated, sluggish and, if you’re on your second BBQ of the weekend, you might want to consider mixing things up. Plus, add a couple of spicy margaritas into the mix, and it’s a fast track to indigestion city.
With a few simple ingredient swaps and smarter menu choices, summer grilling can be a golden opportunity to support your gut health, fuel your body with fibre and feel energised all weekend long. Here, nutritionist Rob Hobson, author of Unprocess Your Family Life, shares his steps to a happier gut.
Choose different protein sources
While there’s absolutely nothing wrong with enjoying BBQ foods in moderation, some people find that fatty and salty meat options like greasy ribs, hot dogs and heavily processed burgers can trigger common bouts of bloating, discomfort and indigestion.1
“Regularly eating processed meat2 isn’t great for our health either, as the nitrates, preservatives and burnt bits from BBQing can increase the risk of colorectal cancer,” notes Rob.
Try elevating plant-based proteins like marinated tofu or tempeh on the grill. If you’re keen to keep meat on the menu, he suggests focusing on quality over quantity. “Swap in leaner, grass-fed cuts of chicken from a butcher, or go for lighter seafood options like monkfish and prawns,” Rob suggests. “Thread them onto skewers with colourful peppers, halloumi, red onion and courgettes for a lighter main that still retains that classic flame-grilled flavour.”
Try to eat plant-based sides
With figures suggesting that the average daily fibre intake for adults is 60%3 of what it should be, many of us could do with adding more daily plants to our plates.
One easy way to aid digestion is to swap out creamy coleslaws and heavy pastas for fresh, colourful side salads that are naturally rich in dietary fibre.
“Think about moving away from classic mayonnaise-based sides and think about serving platters of roasted vegetables drizzled in olive oil or chopped salads with a variety of phytonutrient-rich colourful veggies in the mix,” says Rob.
“Bulking salads out with pulses, beans and lentils is an affordable way to add some additional digestion-friendly fibre, and I always recommend switching out white rolls for wholemeal varieties,” he adds.
Swap out crisps for healthier snacks
Another simple way to help your guests feel their best is to trade bowls of salty crisps for lighter, gut-friendly nibbles.
“You can easily make your own tortilla chips by grilling soft flatbreads on the BBQ, cutting them into triangles and serving them with healthier dips like homemade hummus,” recommends Rob.
Pack your desserts with fresh fruits
Sugary treats can slow down the digestive process,4 leaving you feeling sluggish and uncomfortable when you want to be at your social best.
“Dessert doesn’t have to always mean rich puddings like tiramisus or trifles,” says Rob. “Grill fruits like peaches, nectarines and pineapple on the barbecue, then serve them with a little yoghurt and fruit compote for something lighter but still satisfying.”
For a fun, make-ahead option, Rob suggests freezing fruits like bananas and dipping them in dark chocolate.
And if you’re after a sweet treat that’s good for your skin too, why not try making our vitamin C pink fluff ice cream, which has a delicious combination of fibre, antioxidants as well as vit C.
Make sure to stay hydrated
As many as four in five Brits serve beer at BBQs, and while a cold glass of something always goes down a treat, all that fizzy carbonation and alcohol can easily trigger digestive upset.
“You don’t have to stick to the same old summer drinks,” assures Rob. “Try filling jugs with sparkling water with fresh fruit or cooling herbal teas sweetened lightly with honey. For the table, a chic water infusion with cucumber and rosemary will keep everyone refreshed and hydrated between tipples.”
In recent years, no and low-alcoholic drinks have hugely grown in popularity, with convincing alternatives now available for pretty much every type of cocktail order. “I like to create my own G&T’s using non-alcoholic gin, plenty of ice and a handful of fruit and fresh herbs,” says Rob.
"You could even serve rounds of microbiome-friendly water kefir or kombucha, which have a fizz similar to that of beer or prosecco.”
Try bringing your own dish (BYOD)
If the thought of prepping an entire BBQ from scratch sounds overwhelming to you, it probably feels that way to your host too. Rob says a good way to cut back on kitchen admin is to BYOD.
“Rather than a basic string of sausages from the supermarket, challenge yourself to bring your own salad or side dish that contains a good mix of plants,” Rob suggests.
In need of inspiration? Make sure to check out H&B’s recipes for fresh ideas on how to eat the rainbow this BBQ season.
The final say
You don’t need to give up summer favourites to feel good. With gut-friendly recipes, hydrating drinks and plant-forward dishes, a summer BBQ can be a nourishing experience that helps you feel your best in the sunshine.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Peng AW, Juraschek SP, Appel LJ, Miller ER, Mueller NT. Effects of the DASH Diet and Sodium Intake on Bloating. The American Journal of Gastroenterology. 2019 Jul;114(7):1109–15.
2. Does processed and red meat cause cancer? [Internet]. Cancer Research UK. CRUK; 2019. Available from: https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/diet-and-cancer/does-processed-and-red-meat-cause-cancer
3. British Dietetic Association. Fibre [Internet]. British Dietetic Association. 2021. Available from: https://www.bda.uk.com/resource/fibre.html
4. Holesh JE, Martin A, Aslam S. Physiology, Carbohydrates [Internet]. National Library of Medicine. StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459280/
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