Gut-Healthy Summer Eating: Getting the BBQ out
Summer is the season of sunshine, outdoor activities and delicious BBQs. However, indulging in summer treats can sometimes lead to digestive discomfort. The good news is that you can enjoy all the flavours of summer while keeping your gut health in check. BBQs are a quintessential summer tradition, but they can often feature heavy, greasy foods that can upset your stomach. With a few mindful choices, you can transform your BBQ into a gut-friendly Summer eating feast.
Here are some tips and recipes for gut-healthy summer eating, including how to navigate BBQs without compromising your digestive well-being.
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Choose Lean Proteins
Go for lean proteins like chicken, turkey, fish or tofu. These are easier to digest and less likely to cause bloating. Grilling fish, like salmon, which is high in omega-3 fatty acids, can also promote gut health.
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Incorporate Fibre-Rich Sides
Fibre is crucial for a healthy gut; it helps regulate bowel movements and supports a thriving gut microbiome. Include plenty of fibre-rich sides like grilled vegetables, salads, and whole grains to your plate. Try a quinoa salad with fresh veggies and herbs or grill up a variety of colourful vegetables such as peppers, courgettes and asparagus.
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Keep hydrated
When the sun is out and the wine is flowing, it is easy to get carried away. Remember to keep hydrated. Why not try alternating your alcoholic drinks with non-alcoholic mocktails or water or go straight for the herbal teas. You can even infuse some water with gut-friendly ingredients such as cucumber, mint or lemon for a refreshing drink.
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Make your own marinades and dressings
Make your own marinades and dressings to add flavour – choose gut-friendly ingredients such as olive oil, apple cider vinegar and herbs such as dill, thyme, basil and rosemary. These not only add flavour but also add to your plant points.
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Include Fermented Foods
Fermented foods are excellent for gut health as they can contain probiotics that help maintain a healthy balance of gut bacteria. Serve sides like sauerkraut, kimchi, or a yoghurt-based dip to complement your BBQ spread.
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Fruity desserts
Try grilling pineapple, peaches and strawberries served with a drizzle of honey and a dollop of yoghurt for the perfect end to a gut-friendly BBQ. Even easier, present a rainbow-coloured platter of juicy fresh fruits including grapes, watermelon and berries – not only are they a sweet treat they have a high-water content so will help you and your guests stay hydrated.
Gut-Healthy Summer Recipes
Try some of our delicious gut-friendly sides and salads:
Green salad with edamame beans and a fresh ginger and lime dressing
Pineapple, lime and red pepper relish
Feta and pomegranate buckwheat salad
Maintaining gut health doesn’t mean missing out on the delicious BBQs. By making smart choices and incorporating gut-friendly foods, you can enjoy all the flavours of the season all while keeping your gut happy.
