Low FODMAP Summer Grilling: The Complete Guide to Grilling Season With IBS

Low FODMAP Summer Grilling: The Complete Guide to Grilling Season With IBS

By Dr. Onikepe Adegbola, MD PhD — Johns Hopkins-trained physician-scientist

Summer grilling is one of the easiest ways to eat low FODMAP. Grilled proteins are inherently safe — the problem is marinades, sauces, and side dishes loaded with garlic, onion, and high-FODMAP ingredients. Master the safe marinades and you can grill all summer without a flare.

Key Takeaways

• Plain grilled protein (chicken, steak, fish, shrimp) is always FODMAP-safe
• Most commercial marinades and BBQ sauces contain garlic and onion — make your own
• Grilled vegetables (bell peppers, zucchini, eggplant, corn) are safe in proper portions
• Low FODMAP seasonings + garlic-infused oil = amazing grill flavor
• FODMAP digestive enzymes before the cookout

Safe Marinades

Lemon Herb (Chicken/Fish)

1/4 cup olive oil + juice of 2 lemons + 1 tbsp fresh rosemary + 1 tsp each salt/pepper. Marinate 2-4 hours.

Asian-Style (Steak/Shrimp)

3 tbsp soy sauce (GF) + 1 tbsp sesame oil + 1 tbsp maple syrup + 1 tsp fresh ginger + garlic-infused oil.

Smoky Spice Rub (Any Protein)

2 tbsp low FODMAP spice mix + 1 tsp smoked paprika + 1 tsp cumin + salt + olive oil.

Safe Side Dishes

• ✅ Grilled corn on the cob (half cob portion) with butter + salt
• ✅ Grilled zucchini with olive oil + lemon
• ✅ Potato salad (no onion — use chives, mustard, mayo)
• ✅ Rice salad with bell peppers, cucumber, olive oil, lemon
• ✅ Coleslaw (small portion of cabbage + mayo + lemon)
• ❌ Bean salad (high GOS)
• ❌ Pasta salad with Italian dressing (garlic, onion)
• ❌ Commercial coleslaw dressing (often has HFCS, onion)

See our BBQ guide and dinner party guide.

This is educational content only.