Grill Smarter: Easy Gut-Healthy Tips for Your Summer BBQ

Gut-Healthy Choices for Summer Cookouts

Healthy gut, healthy life – that seems to be the consensus these days. And there’s good reason for it; as it turns out, there’s a real link between gut health and many other areas of your health.

While the steps to a healthy gut microbiome are straightforward, following them in the summertime, when barbecues, vacations and beach days tend to dominate the calendar, can be its own challenge.

Let’s take a look at some of the best ways to support your gut health while still getting the most out of your summer cookouts.

Gut Bacteria Need to Eat, Too

It might be hard to find gut-friendly foods at a barbecue. Burgers, hot dogs and desserts are a lot more likely to make the menu than legumes, yogurt or leafy greens. But with a little creativity, you can still protect your gut while having all the fun your cookout has to offer.

Fiber Helps Keep Digestion on Track

Fiber is one of the best nutrients for your gut. If you’re going for a burger or hotdog, keep your eyes out for a whole-wheat bun (preferably one with seeds). Veggie burgers, if available, are usually packed with fiber-rich legumes and potatoes and could be another great option.

Fermented Foods Are Your Gut’s Best Friend

Fermented foods introduce new microbes to your stomach’s healthy bacteria population, giving it added diversity and strength.

While fermented foods might be hard to come by at a cookout, some sides and toppings are fermented and might make for a tasty (and healthy!) addition to your burger or sausage. These include:

• Sauerkraut (topping)
• Pickles (topping)
• Kimchi (side)
• Yogurt (side)

How to Drink for Your Gut

What you drink is just as important as what you eat. While most cookout coolers are probably stocked with alcohol and soda, going overboard on either of these can create problems for your gut.

Giving yourself a drink limit may help, but staying properly hydrated is even more important. Aim for one cup of water every 15 minutes, or roughly two standard water bottles per hour.

Gut-Friendly Drink Alternatives

If you’re willing to make an even bigger commitment, you might opt for beverages that are rich in polyphenols, plant-derived compounds that are found in gut-healthy drinks like coffee or green tea. Nonalcoholic fermented drinks like kombucha also have their own gut-friendly benefits.

Finding any of these drinks at your next barbecue might be a tall order, but they could make for a good morning primer to get your gut microbiome ready for the day ahead.

Move Your Body – Your Gut Will Thank You

Your gut bacteria love when you get your heart rate going. Regular exercise of 150 minutes per week is all you need to support your gut health. While a jog, weight-lifting or other aerobic activity before or after a day with friends are great, barbecues themselves often have plenty of physical activity.

Many of the most popular yard games will get your heart rate up, and if someone’s got the gear, outdoor sports like pickle ball, wiffle ball or even basketball are always summertime favorites. If you’re cooking out by the lake or ocean, spending some time in the water is also an option.

As long as you take normal exercise precautions, your cookout can double as your daily workout and give your gut health a boost.