If you live with IBS (Irritable Bowel Syndrome), you’ll know that food choices can sometimes feel tricky. Bloating, reflux, cramps, nausea, or that uncomfortable “too full” feeling can sneak up when you least expect it. And when the weekend rolls around and friends or family are lighting up the braai, you might be thinking: “Am I going to survive this without regretting it later?”
The short answer? Yes, you absolutely can. It just takes a little planning and knowing what works for your gut. Here are some tips to help you enjoy a braai without the IBS drama:
Stick to Simple Meats
The best part about a braai is the meat and lucky for us, most proteins are naturally IBS-friendly. Think:
- Chicken, steak, chops, or fish.
- Even boerewors, as long as it’s not packed with onion, garlic, or wheat fillers (worth checking the label).
Pro tip: Greasy or very fatty cuts can be harder to digest, so aim for leaner options if your tummy is sensitive.
Flavour Without the Triggers
Traditional marinades are often full of garlic, onion, or sweeteners that can upset IBS. But that doesn’t mean your food has to be bland. Try:
- Garlic-infused olive oil (you get the flavour without the FODMAPs).
- Lemon juice, chilli flakes, or fresh herbs like rosemary and thyme.
- A little smoked paprika for that extra braai vibe.
Sides That Won’t Leave You Bloated
Let’s be real, the side dishes can make or break your braai. If you want to keep it light on the gut, swap out the heavy stuff for:
- Grilled veggies (peppers, brinjals, baby marrows, carrots).
- A crisp green salad (just skip the onions).
- Sweet potato wedges but stick to about half a cup to stay in safe territory.
Sauce It Up (Smartly)
Sauces are sneaky! A lot of them are loaded with onion, garlic, or sugar syrups. If you want to keep things gut-friendly, go for:
- Mustard or mayo (check ingredients just in case).
- Homemade salsa with fresh tomato, coriander, and lime.
- Or keep it simple with a squeeze of lemon or a drizzle of chilli oil.
Drinks to Enjoy (and Avoid)
What’s a braai without something to sip on? If you’re choosing alcohol, these are usually easier on IBS:
- Dry wine, light beer, or spirits with soda water.
- Water or sparkling water with a slice of lemon or cucumber always wins too.
Things to steer clear of: ciders, rum, or fizzy cooldrinks and juices (they’re common gut troublemakers).
A Few Extra Tips
- Bring something safe: If you’re worried, make a dish you know you can eat and share it with the group.
- Don’t overdo portions: Even “safe” foods can cause issues if you pile your plate too high.
- Listen to your gut: Everyone’s IBS triggers are different, so stick to what you know works for you.
The Bottom Line
Having IBS doesn’t mean saying no to a braai. With a few tweaks, you can still enjoy the smoky flavour, the laughter, and the lekker vibes – without paying for it later. So light the fire, grab your tongs, and enjoy yourself.
References
- Monash University FODMAP Diet. (2025). Low FODMAP food lists and guidance. https://www.monashfodmap.com
- International Foundation for Gastrointestinal Disorders (IFFGD). (2023). Living with IBS. https://www.iffgd.org
- National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). (2022). Eating, diet, & nutrition for IBS. https://www.niddk.nih.gov