Low FODMAP diet under the summer sun

Whether you are unwinding at the beach or exploring sceneries in nature, summer is a great time to relax and bond with friends and family, and of course food plays a big role during the sunny season! Below are some tips on how to enjoy low FODMAP foods and drinks while soaking up the summer sun.

Low FODMAP barbeque options

As an activity enjoyed by many by the beach or in a friend’s backyard on a warm weekend, let’s explore what low FODMAP options are on the grill.

• Vegetables: Zucchini, eggplants, green capsicum, broccoli heads, carrots, cos lettuce, Japanese pumpkin, corn (tip: use a foil cup or fold aluminium foil into a plate if using canned or frozen corn)
  • If roasting vegetables isn’t your thing, you can also consider having them as a refreshing side salad to cleanse your palate. This also expands your options to include baby spinach, cucumber etc. Check the Monash FODMAP app for salad dressings you can use.
• Seafood: Plain prawns, fish fillet, scallops, squid, clams
• Meat: Plain steak, lamb cutlets, chicken
  • Low FODMAP sauce/condiments/dip: chutney, gherkins, mint jelly, mayonnaise, salsa, barbeque sauce, Worcestershire sauce, satay, mustard
  • Low FODMAP powder: Asafoetida, allspice, cayenne pepper, chilli, cumin, five spice, paprika, pepper
  • Low FODMAP herbs: basil, chives, coriander, dill, lemongrass, mint, parsley, thyme

Read more: Meat, seafood, eggs and cooking fats - low FODMAP

Low FODMAP drinks

Staying hydrated is essential in summer to regulate body temperature. Whilst it is completely fine to have water as it is, below are some ways to add more flavour to your summer beverages.

• Make up low FODMAP tea and refrigerate, e.g. peppermint, green, rooibos, honeybush tea
• Add a small amount of cut up cucumber, lemon, lime, raspberries or blueberries to your water
• Enjoy a low FODMAP plant-based milk
• Blend up a hearty smoothie:
  • Choc Peanut Butter Smoothie
  • Summer Berry Smoothie
  • Green Smoothie
  • Banana Bread Smoothie

Low FODMAP fruits

Kiwifruit, firm banana, oranges, mandarin, blueberries, pineapple, papaya

You can pop them in the fridge a few hours before consumption for a cooling sensation.

Summer dessert recipes

We’ve got you covered for some dessert recipes that are delicious, refreshing and easy to make!

• Blueberry Popsicles
• Lemon & Blueberry Cheesecake Slice
• Fruit Salad Pavlovas
• Berry Frangipane Tart
• Blueberry & Almond Muffins

Lactose free yoghurt is also a convenient dessert option to enjoy. Sprinkle chia seeds for a dietary fibre boost.

Other bits and pieces

Whether you are travelling within the state, interstate or even overseas, it is worth having a think of what to pack for your getaway to keep IBS at bay.

If you’re visiting friends or family, it may be worth calling them in advance to confirm how they can help with your dietary needs. You can also consider encouraging guests to bring low FODMAP options or get creative with making their recipes low FODMAP.

While this is not FODMAP or IBS related, remember to also Slip (on long sleeve clothes), Slop (on sunscreen), Slap (on a hat), Seek (shade) and Slide (on your sunglasses) to protect yourself from the sun. Always stay hydrated. Most importantly, remember to enjoy your time with your loved ones!