Low FODMAP Grilling and BBQ Recipes: Summer Cookout Guide for Sensitive Stomachs

Low FODMAP Grilling and BBQ Recipes: Summer Cookout Guide for Sensitive Stomachs

By Dr. Onikepe Adegbola, MD PhD — Johns Hopkins-trained physician-scientist and founder of Casa de Sante

Marinades and Rubs (All Low FODMAP)

Classic BBQ Rub

2 tbsp smoked paprika + 1 tbsp brown sugar + 1 tsp cumin + 1 tsp coriander + 1 tsp mustard powder + 1/2 tsp cayenne + salt + pepper. Works on anything. No garlic or onion needed — the paprika and cumin provide depth.

Citrus Herb Marinade

1/4 cup garlic-infused olive oil + juice of 2 limes + juice of 1 lemon + 2 tbsp fresh cilantro (chopped) + 1 tsp cumin + 1 tsp smoked paprika + salt. Marinate chicken or shrimp 1-4 hours.

Asian-Inspired Marinade

3 tbsp soy sauce (GF tamari) + 2 tbsp garlic-infused oil + 1 tbsp maple syrup + 1 tbsp rice vinegar + 1 tsp grated fresh ginger + 1 tsp sesame oil. Perfect for chicken, steak, or tofu.

Grilled Proteins

Perfect Burgers

1.5 lbs ground beef (80/20) + 1 tsp salt + 1/2 tsp pepper + 1 tsp smoked paprika + 1 tbsp Worcestershire sauce (check label — most are FODMAP-safe). Form 6 patties. Grill 4 min per side for medium. Serve on GF buns or lettuce wraps. Top with cheddar (aged = low lactose), pickles, mustard, and tomato slices.

Lemon Herb Chicken Thighs

8 bone-in chicken thighs marinated in citrus herb marinade for 2-4 hours. Grill over medium heat, skin side down first, 6-7 min per side until 165°F internal. The skin crisps beautifully. The most forgiving and flavorful grilled chicken cut.

Grilled Salmon

4 salmon fillets + garlic-infused oil + lemon juice + dill + salt + pepper. Grill skin-side down on medium-high heat for 6-8 minutes. Don't flip — the heat cooks through. Remove when the top just turns opaque. Omega-3 powerhouse.

Marinated Steak

2 lbs flank or skirt steak in Asian-inspired marinade for 2-6 hours. Grill over high heat 4-5 min per side for medium-rare. Rest 10 minutes, then slice against the grain. Serve with rice and grilled vegetables.

Grilled Shrimp Skewers

1 lb large shrimp, peeled and deveined. Toss with garlic-infused oil, smoked paprika, salt, lemon juice. Thread onto skewers. Grill 2-3 minutes per side until pink. Incredibly fast and protein-packed.

Grilled Sides

Grilled Corn on the Cob

Pull husks back (don't remove), remove silk, brush with garlic-infused butter, re-wrap husks. Grill 15-20 minutes, turning occasionally. Note: corn cob is low FODMAP at 1/2 cob per serving.

Grilled Zucchini

Slice zucchini lengthwise into 1/2-inch planks. Brush with olive oil, sprinkle with salt, pepper, and dried oregano. Grill 3-4 min per side. Char marks add incredible flavor.

Grilled Bell Peppers

Quarter bell peppers, remove seeds. Brush with oil. Grill skin-side down until charred, 5-7 min. The sweetness intensifies with grilling. Serve as a side or chop into a salad.

FODMAP-Safe Coleslaw

4 cups shredded cabbage (green, limit 3/4 cup per serving) + 1 cup shredded carrot + 1/4 cup mayonnaise (check for onion/garlic — or make your own: oil + egg yolk + lemon + mustard) + 1 tbsp apple cider vinegar + 1 tsp sugar + salt + pepper. Toss and refrigerate 30 min before serving.

Potato Salad

2 lbs potatoes (boiled, cubed, cooled) + 3 hard-boiled eggs (chopped) + 2 celery stalks (diced) + 1/4 cup mayo + 1 tbsp Dijon mustard + 1 tbsp apple cider vinegar + salt + pepper + fresh dill. The cooling creates resistant starch — actually beneficial for gut bacteria.

Low FODMAP Condiment Guide

• ✅ Mustard (yellow, Dijon, whole grain)
• ✅ Mayonnaise (check for garlic/onion)
• ✅ Hot sauce (most are FODMAP-safe — check for onion)
• ✅ BBQ sauce — make your own: 1 cup tomato paste + 2 tbsp maple syrup + 2 tbsp apple cider vinegar + 1 tsp smoked paprika + 1 tsp cumin + salt
• ⚠️ Ketchup — many contain HFCS (high fructose). Choose one with regular sugar.
• ❌ Commercial BBQ sauce — almost all contain garlic and onion
• ❌ Ranch dressing — contains garlic and onion powder