Gut-Friendly BBQ Tips: How to Avoid Bloating and Digestive Distress

Is a guy’s grilling night out leading to a morning stuck in the bathroom due to GI discomfort? It is possible that some of your go-to grill-out food choices are not gut-friendly. Don’t worry, Foodguides is here to help you understand what those triggers are and how to avoid them, without sacrificing the fun.

Why Beer & BBQ Can Lead to Digestive Distress

When trying to identify triggers, there are three major culprits at a BBQ.

Beer and Bloating: 

For those who indulge in the “liquid snack”, it is good to be aware that carbonation is not everyone’s friend. The carbonation in beer leads to the buildup of carbon dioxide, also known as gas. Beer also contains gluten. Both gluten (for those who are gluten sensitive) and carbonation can lead to excessive swelling, gas, and discomfort. 

Fatty Foods & Slow Digestion: BBQ's Impact on Gut Motility

If beer is not your gut offender, investigate the foods you are eating. Stereotypical meats cooked at a barbecue tend to be high in fat, such as pulled pork, ribs, hot dogs, and even hamburgers. Many rich sides are also high in fat. Think macaroni and cheese, potato salads, charcuterie cheeses, and more. High-fat foods take longer for your body to break down and digest. This means that they stay in the stomach longer, leading to increased feelings of fullness and discomfort.

Overeating: A Common Pitfall at Social Gatherings

Lastly, it may not be what you are eating exactly, but how much. It is easy to overeat when we are simply enjoying the food, are stress eating during the big game, or mindlessly eating while socializing. Overeating can also delay how quickly our body digests food, making us feel sluggish, bloated, or simply unwell in the process.

Smart Swaps and Strategies for a Happier Gut

Choosing a happier gut does not mean missing out altogether. Smart swaps can save the day (although perhaps not the big game).

Choosing Alternative Drinks: Wine, Spirits with Soda: depending on your triggers, skip the gluten-containing alcohol for wine or spirits with club soda. Or, if the carbonation gives you gas, try a cocktail or wine without the bubbles.

Opting for Leaner BBQ Options: To cut the fat, choose lean meats like chicken or turkey, or even a plant-based option, such as a bean burger. If you are in charge of purchasing meat, look for the leanest cuts possible.

Loading Up on Gut-Friendly Sides: Instead of fat, choose fiber! Vegetable skewers, corn on the cob, fruit salads, and vegetable trays make for great barbecue dishes. Fiber is also a better friend to our overall gut health, in general!

Mindful Eating: Practice mindful eating. It may not be possible to eat without distraction, but try to be aware of how much food you are loading on your plate, and how often you are going back for seconds. It can also help to eat a snack or light meal before the event, so that you do not overeat out of hunger.

Bonus Tips for Digestion Support: Stay hydrated! If you are dehydrated, your body may interpret that as hunger and lead you to overeat.  Hydration can help pace yourself between alcoholic beverages and promote gut motility. So does movement! After your meal, try to get some steps in. Offer to help clean up, or volunteer yourself for that game of corn hole instead of staying seated the rest of the evening. Maintaining an upright posture and walking around can help reduce bloating and support optimal digestion.

Anticipating a weekend well spent does not need to equal anticipating gut discomfort. Knowing your own body and having a plan can help to keep your gut health and your BBQ night on track. Cheers!