Summer in Vancouver often means more time outdoors, enjoying the sunshine, and firing up the grill for delicious meals with family and friends. But if you’re managing Small Intestinal Bacterial Overgrowth (SIBO) and following a Low FODMAP diet, you might feel like you have to miss out on all the BBQ fun. I’m here to tell you that’s definitely not the case!
As a Naturopathic Doctor, I work with many patients navigating SIBO, and I always emphasize that dietary changes shouldn’t mean sacrificing flavor or the joy of eating. With a few smart choices and ingredient swaps, you can absolutely enjoy fantastic grilled meals that are both gut-friendly and delicious. Today, I’m sharing three of my favorite easy, Low FODMAP grilling recipes perfect for anyone on a SIBO diet.
When actively treating SIBO, Low FODMAP is not recommended but in certain situations when treatment is delayed (such as pregnancy, breastfeeding or other life events), Low FODMAP diets may help to decrease SIBO symptoms.
A Quick Note on Low FODMAP for SIBO & Grilling:
SIBO occurs when there’s an overgrowth of bacteria in the small intestine. The Low FODMAP diet is often recommended because it reduces the intake of certain short-chain carbohydrates (Fermentable Oligo-, Di-, Mono-saccharides And Polyols) that can be easily fermented by these bacteria, leading to uncomfortable symptoms like bloating, gas, pain, and altered bowel habits.
When it comes to grilling on a Low FODMAP diet:
- Flavor without FODMAPs: Swap out garlic and onion (which are high FODMAP) for garlic-infused or onion-infused olive oils. Fresh herbs like rosemary, thyme, oregano, and chives are generally Low FODMAP and add amazing flavor.
- Choose Compliant Proteins: Plain chicken, fish, beef, firm tofu, and eggs are great Low FODMAP protein sources.
- Select Your Veggies Wisely: Many delicious vegetables are Low FODMAP in certain portion sizes. Think zucchini, bell peppers (red is often best tolerated in specific servings), carrots, and tomatoes (again, in mindful portions). Always refer to a reliable Low FODMAP guide like the Monash University FODMAP Diet app for portion sizes.
Now, let’s get to those recipes!
1. Lemon-Herb Grilled Chicken with Zucchini
This recipe is simple, bright, and packed with fresh summer flavors. The lemon and herbs create a delicious marinade without needing high FODMAP ingredients.
- Yields: 2-4 servings
- Prep time: 15 minutes (plus marinating time)
- Cook time: 15-20 minutes
Ingredients:
- 2 boneless, skinless chicken breasts, pounded to even thickness
- 1-2 medium zucchinis, sliced into 1/2-inch rounds or lengthwise planks
- For the Marinade:
- 1/4 cup garlic-infused olive oil
- Juice of 1 lemon
- 1 tablespoon chopped fresh rosemary
- 1 tablespoon chopped fresh thyme
- 1 teaspoon dried oregano
- Sea salt and freshly ground black pepper to taste
Instructions:
- In a bowl, whisk together all the marinade ingredients: garlic-infused olive oil, lemon juice, rosemary, thyme, oregano, salt, and pepper.
- Place the chicken breasts in a shallow dish or a resealable bag. Pour about two-thirds of the marinade over the chicken, ensuring it’s well-coated. Let it marinate in the refrigerator for at least 30 minutes, or up to 4 hours.1
- Toss the sliced zucchini with the remaining one-third of the marinade.
- Preheat your grill to medium-high heat.
- Grill the chicken for 6-8 minutes per side, or until cooked through and juices run clear.
- Grill the zucchini slices for 3-5 minutes per side, until tender and slightly charred.
- Serve the grilled chicken alongside the zucchini. This pairs wonderfully with a side of cooked quinoa or a simple green salad with a Low FODMAP vinaigrette.
2. Grilled Tofu & Low FODMAP Veggie Skewers
A fantastic vegetarian or vegan option, these skewers are colorful and satisfying.
- Yields: 4 skewers
- Prep time: 20 minutes (plus tofu pressing & marinating time)
- Cook time: 10-15 minutes
Ingredients:
- 1 block (approx. 350-400g) firm or extra-firm tofu, pressed and cut into 1-inch cubes
- Low FODMAP vegetables, cut into 1-inch pieces (e.g., red bell pepper (up to 43g per serving), zucchini (up to 65g per serving), carrots, a few cherry tomatoes (up to 3 small per serving))
- For the Marinade:
- 1/4 cup gluten-free tamari or soy sauce (ensure no high FODMAP additives)
- 1 tablespoon maple syrup
- 1 tablespoon rice vinegar
- 1 teaspoon grated fresh ginger (ginger is Low FODMAP)
- 1 teaspoon sesame oil
- Optional: A pinch of asafoetida powder (hing) for an onion-like note, if tolerated and desired.
Instructions:
- Press the tofu for at least 30 minutes to remove excess water.
- In a bowl, whisk together all the marinade ingredients: tamari, maple syrup, rice vinegar, grated ginger, sesame oil, and asafoetida (if using).
- Add the tofu cubes to the marinade and toss gently to coat. Let marinate for at least 30 minutes.
- Thread the marinated tofu and chopped Low FODMAP vegetables onto skewers, alternating them.
- Preheat your grill to medium heat.
- Grill the skewers for 10-15 minutes, turning occasionally, until the tofu is nicely browned and the vegetables are tender-crisp.
- Serve with a side of rice or a Low FODMAP grain of your choice.
3. Juicy Lettuce-Wrapped Burgers (Low FODMAP)
Enjoy all the flavor of a burger without the bun – perfect for a Low FODMAP approach!
- Yields: 4 burgers
- Prep time: 10 minutes
- Cook time: 10-15 minutes
Ingredients:
- 1 lb ground beef, turkey, or chicken
- 1 tablespoon chopped fresh chives (Low FODMAP onion flavor)
- 1 teaspoon dried oregano or mixed herbs (check for no garlic/onion powder)
- Sea salt and freshly ground black pepper to taste
- Large lettuce leaves for wrapping (e.g., iceberg, butter lettuce, or romaine hearts)
- Optional Low FODMAP Toppings: Sliced tomato (up to 65g per serving), sliced cucumber, a small amount of ketchup sweetened with sugar (not HFCS, check ingredients for onion/garlic), Low FODMAP mayonnaise.
Instructions:
- In a bowl, gently combine the ground meat, chopped chives, oregano (or mixed herbs), salt, and pepper. Be careful not to overmix.
- Form the mixture into 4 equal-sized patties, about 1/2-inch thick.
- Preheat your grill to medium-high heat.
- Grill the burgers for 4-7 minutes per side, or until cooked to your desired doneness.
- Serve the cooked patties wrapped in large, crisp lettuce leaves, topped with your favorite Low FODMAP toppings.
Enjoying Summer Grilling with SIBO - My Naturopathic Tips:
- Focus on Whole Foods: Prioritize fresh, unprocessed ingredients as the base of your meals.
- Portion Awareness: Even Low FODMAP foods can sometimes cause symptoms in larger quantities if your gut is sensitive. Pay attention to your body’s signals.
- Eat Mindfully: Take your time, chew your food thoroughly, and enjoy the experience. This can significantly aid digestion.
- Personalized Guidance is Key: Remember, SIBO and Low FODMAP dietary needs are highly individual. Working with a healthcare practitioner, like a Naturopathic Doctor, is crucial for accurate diagnosis, a tailored dietary plan (including reintroduction phases), and addressing the root causes of your SIBO.
Living with SIBO doesn’t mean you have to skip out on the joys of summer grilling! With these Low FODMAP recipes and a little planning, you can create delicious, satisfying, and gut-friendly meals that everyone can enjoy.
If you’re navigating SIBO, IBS, or other digestive health concerns and need personalized support with dietary changes, testing, or a comprehensive treatment plan, I invite you to book a consultation. Let’s work together to help you enjoy food and feel your best!
