Gut Friendly BBQ

Host a Gut Friendly BBQ this Summer

It’s that time of year again to gather your friends and family for an al fresco lunch. Nothing screams summer quite like a barbeque. This year, take yours to the next level with our handy gut-friendly BBQ tips.

family and friends happy enjoying lunch outside

Unwind And Enjoy The Moment

Hosting can be stressful. Stress doesn’t just impact you mentally, it can also impact your gut. Stress triggers cortisol release, our body’s stress hormone. This shifts blood away from the gut, disrupting its rhythm, slowing digestion, and causing inflammation. Relaxation and self-care can lower cortisol levels, allowing the gut to recover and reset. So, remember to have fun with your friends and family; your gut will love you for it.

Alternate Your Protein

Instead of meat, why not try tofu or tempeh on the grill? These plant based proteins are not only delicious but also packed with nutrients and are a gut friendly alternative to traditional BBQ meats. Marinate them in your favourite sauce, and watch as they absorb the smoky flavours beautifully.

Vegetables on a BBQ grill

Go Big On Veg

As tempting as it is to load up on burgers, sausages and chops, add some colour to your grill with fresh veggies and serve up a rainbow. From crunchy peppers and umami-rich mushrooms to juicy tomatoes and sweet corn on the cob, fibre-rich foods help diversify your gut microbiome!

Alcohol Free Drinks

We know that when you’re having fun with friends and family, it can be easy to drink more than usual. So, to help keep your gut running smoothly, ensure you have plenty of alcohol-free options and, of course, keep hydrated with water! Or alternate between drinking water and your favourite beverage.

colourful dips and sides including humous and guacamole

Pimp Up Your Dips And Sides

Boost the diversity of your spread by including dips such as guacamole, salsa and houmous. Adding different types of colourful veg is a delicious way to boost gut diversity. For an extra kick, fermented foods like kimchi and pickles are the perfect accompaniment to burgers or salads and are packed with gut-friendly bacteria.

Reduce The Risk Of Food Poisoning

Remember to remove the meat from the fridge at least 20 minutes before you intend to start cooking. This will help reduce the chances of burning the outside of your food and leaving the inside raw.

a plate of summer fruits including berries and watermelon

Add A Fruit Platter

Make it colourful with a fresh fruit platter – a great alternative or addition to your dessert. Not only is it easy to do, but fruits such as watermelon and strawberries have high water content so they’re great for helping you and your guests stay hydrated.

More BBQ Tips

  • Ensure coals are hot enough to cook meat. Coals should always appear glowing red inside and grey on the outside. Be patient, this can often take up to 45 minutes.
  • Keep a thermometer handy when grilling meat. It’s an easy way to check if the food is not only a safe temperature but an optimum serving temperature too.
  • Avoid cross-contamination by washing your hands well after touching raw meat.
  • Use separate cooking utensils for raw and cooked foods.
  • Keep raw meat well away from ready-to-eat foods.

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