Your Summer Survival Guide for IBS: Beach Days, BBQs, and Travel Tips

Summer is the season of fun - long beach days, backyard BBQs, and exciting travel plans. But for people living with Irritable Bowel Syndrome (IBS), summer can also bring challenges. From unpredictable meal options to sudden changes in schedule, many things can upset your stomach. The good news is that with the right plan and some smart food choices, you can enjoy the season without worrying about digestive discomfort. This guide will help you survive summer with IBS using easy tips and tasty products from Fody Foods that are designed to support your gut.

IBS is a common digestive disorder that can cause bloating, gas, stomach pain, and changes in your bowel habits, like diarrhea or constipation. It’s often triggered by foods high in FODMAPs—certain carbs that are hard for some people to digest. When you’re at a cookout or on a road trip, it’s easy to grab something quick that might upset your stomach later. That’s why following a Low FODMAP diet can make a big difference. Fody Foods makes eating Low FODMAP simple with a full line of IBS friendly snacks, sauces, and seasonings that are free from high-FODMAP ingredients like garlic and onion.

Let’s start with beach days. Whether you’re lounging in the sun or playing in the water, you don’t want to worry about stomach pain. The best way to prevent this is by packing your own snacks. Toss a couple of Fody’s Almond Coconut Snack Bars or Dark Chocolate Nuts & Sea Salt Bars into your bag. These bars give you energy and are gentle on your stomach. Don’t forget to stay hydrated—dehydration can worsen IBS symptoms. Bring a big water bottle and sip often, especially if you’re in the sun all day. And watch out for common beach treats like dairy-filled ice cream or fried foods from beach vendors. These can trigger IBS symptoms fast. Try freezing some lactose-free yogurt at home or enjoy a bar for a safe, sweet treat.

Next, let’s talk about BBQs and cookouts. These events are full of tempting food, but also full of common IBS triggers like baked beans, garlic-heavy sauces, and mystery dips. The key is to plan ahead and bring your own safe alternatives. Fody Foods has a fantastic line of IBS friendly condiments and sauces that make any BBQ better. Our BBQ Sauce is sweet, smoky, and totally safe for sensitive stomachs—it has no garlic or onion but still packs in the flavor. Our Ketchup is also delicious and Low FODMAP, so you can enjoy burgers, grilled chicken, or veggie skewers without stress.

If you’re building your own plate, go for grilled proteins like chicken or firm tofu, roasted veggies, and a small portion of safe carbs like a half ear of corn or a gluten-free bun. Skip the mayo-heavy pasta salads unless you know what’s in them, and bring your own salad dressing—Fody’s Garden Herb Dressing is a great choice that adds flavor without causing bloating. Remember to eat slowly and chew well. Rushed eating can upset your stomach just as much as eating the wrong foods.

Traveling with IBS can be stressful, but it doesn’t have to be. Whether you’re flying or road-tripping, the trick is to stick to your routine and always be prepared. Long travel days often lead to skipped meals or eating fast food out of desperation. Instead, pack your own IBS friendly snacks so you’re never caught hungry. Fody’s snack bars are perfect for your carry-on or glove box. You can also bring small packs of trail mix (just watch your portion sizes) and some Fody sauces in travel-safe containers to use when dining out.

When you're eating at restaurants, don’t be afraid to ask questions. Request that your food be made without garlic or onion, ask for sauces on the side, and avoid deep-fried dishes. Look for grilled meats and steamed veggies when possible. If you’re staying at a hotel or Airbnb, shop for some basic groceries when you arrive so you can control at least a few of your meals. And don’t forget to drink plenty of water and stay active—even a short walk after meals can help with digestion and keep your system moving.

Fody Foods makes it easier than ever to live well with IBS, no matter the season. Our full line of products is designed for digestive support and taste. From pasta sauces to salad dressings, snacks, marinades, and more, everything is certified Low FODMAP and crafted without high-risk ingredients. Our products are also gluten-free and often lactose-free, making them even more gut-friendly.

Some summer must-haves from Fody include our BBQ Sauce, Ketchup, and Taco Seasoning, which can turn any cookout into an IBS safe meal. Our snack bars are great for on-the-go days, and our pasta sauces (like the Marinara or Tomato Basil) make for easy, belly-friendly dinners after a long day in the sun. The best part? You don’t have to give up flavor to take care of your gut.

To make the most of your summer, remember a few key tips: always carry safe snacks, drink plenty of water, avoid common IBS triggers like garlic, onion, and lactose, and stick to your regular eating schedule as much as possible. Listen to your body and plan ahead, whether you’re headed to the beach, a backyard party, or across the country. With support from Fody Foods and a few simple strategies, you can say yes to summer fun without fear of stomach pain.

Living with IBS doesn’t mean missing out. It just means eating smarter. Thanks to Fody Foods’ growing selection of delicious, IBS friendly products, summer can be full of flavor, freedom, and fun. So pack your snacks, grab your sunscreen, and enjoy the season—your stomach will thank you.