A Nutritionist’s Top 5 Summer Swaps for IBS Relief

Summer is filled with tempting foods—ice cream cones, sizzling BBQs, fresh fruit salads, and more. But if you have IBS, these delicious seasonal favorites can quickly lead to gas, bloating, cramping, or uncomfortable trips to the bathroom. The good news is that you don’t have to miss out on summer flavors. With a few smart swaps, you can still enjoy all the best parts of the season while keeping your digestive health on track. We spoke to a nutritionist who shared their top five summer swaps for IBS relief—simple changes that make a big difference.

First, let’s talk about onions and garlic. They’re everywhere in summer cooking, from marinades to salad dressings to burger toppings. But both are high in FODMAPs and are common IBS triggers. A smart swap is to use Fody Foods' Garlic-Infused Olive Oil. It gives you all the flavor without the stomach pain. For onion flavor, try using the green tops of scallions or Fody’s low FODMAP Garden Salad Dressing—they’re both gentle on the gut and still pack flavor.

Next is the classic summer salad. It sounds healthy, but many ingredients like raw broccoli, cauliflower, and cabbage are high in insoluble fiber and tough on sensitive stomachs. Instead, try building your salad with IBS-friendly ingredients like spinach, arugula, cucumbers, red bell peppers, and shredded carrots. Add grilled chicken or hard-boiled eggs for protein.

The third swap is all about desserts. Ice cream and frozen yogurt may be summer staples, but dairy can be a major trigger for people with IBS. A gut friendly swap is a lactose-free frozen dessert or a simple homemade sorbet made with low FODMAP fruits like strawberries or blueberries. You can blend frozen fruit with a splash of lactose-free milk or a Low FODMAP dairy alternative like almond milk to create a creamy, cooling treat.

Fourth, consider your snacks. Summer often means more road trips, hikes, and beach days—which means more snacking. Chips, trail mix, and granola bars might seem convenient, but many are packed with high-FODMAP ingredients like honey, inulin, and wheat. A better choice is Fody Foods snack bars. They’re specifically made for people with IBS and come in flavors like Blueberry Almond and Peanut Butter Chocolate Quinoa. They’re easy to toss in a bag, and they keep your energy (and digestion) steady throughout the day.

Lastly, let’s not forget drinks. Fizzy sodas, fruit punches, and cocktails might be refreshing, but they often include high FODMAP sweeteners, carbonation, or alcohols that can trigger bloating and discomfort. Instead, sip on iced herbal teas like peppermint or ginger, which can help soothe the gut. You can also make your own mocktails using low FODMAP fruits, fresh herbs, and sparkling water. For example, try muddling strawberries and mint with lime juice and topping with plain sparkling water—a delicious, gut-friendly drink that still feels festive.

Making small changes like these can help you feel more in control of your IBS this summer. Whether you’re grilling, traveling, or just enjoying a sunny day outside, choosing IBS friendly, Low FODMAP options means you can enjoy more moments without digestive discomfort. With help from nutritionists and handy products like Fody Foods, it’s easy to stay on track while still eating well. Your gut—and your summer—will thank you.