Summer BBQs Without the Bloat: Smart Swaps for Digestion & Hormone Health

The Hormone-Friendly BBQ Guide You Didn’t Know You Needed

When summer rolls around, so do the backyard barbecues, weekend gatherings, and sunny meals outdoors. But if you’re working on your health, navigating BBQ season can feel like a bit of a minefield , especially if you’re focused on hormone balance, energy, or gut health.

Between the processed meats, sugary sauces, and alcohol-laced marinades, it’s easy to assume a BBQ has no place in your wellness routine.

But the truth is, with a few thoughtful tweaks, your summer cookout can be both satisfying and supportive of your hormones.

In this post, I’m breaking down exactly how to build a hormone-friendly BBQ plate that leaves you feeling energized, not sluggish, and still totally enjoying yourself.

Why Your Hormones Care About What’s on Your Plate

Hormones are chemical messengers that control everything from mood and metabolism to sleep and stress. What you eat directly affects how those hormones behave.

Key things to consider:

• Blood sugar stability is essential for balanced hormones

• Processed oils and excess sugar create inflammation, which disrupts hormonal pathways

• Fibre helps with hormone detox through the gut

• Quality protein supports energy and muscle tone (especially important for women over 40)

So yes, what’s on your BBQ plate matters - not in a restrictive, rule-heavy way, but in an empowering “let’s support your body” kind of way.

Tip 1: Prioritize Protein (But Choose It Wisely)

Traditional BBQs often center around sausages, burgers, and ultra-processed meats. These may be tasty, but they’re often full of preservatives, low-quality fats, and hormone-disrupting ingredients.

Instead, look for clean protein options:

• Organic chicken skewers with herbs and lemon

• Salmon fillets with a tamari glaze

• Grilled tofu or tempeh (fermented soy is hormone-friendly)

• Lentil burgers or black bean patties (great plant-based alternatives)

Protein helps stabilize blood sugar, build lean muscle, and supports hormone production. Aim for around 20–30g per meal if you can.

If you’re short on time or want a hormone-supportive protein powder to keep on hand, this plant-based protein powder is a great option for shakes and smoothies. It’s nourishing and quick to prepare, especially if you're skipping meals while hosting.

Tip 2: Pack Your Plate with Plant Colour

One of the easiest ways to make your BBQ hormone-friendly? Pile on the veggies.

Think grilled courgette, peppers, mushrooms, asparagus, or corn on the cob. Or go fresh with a rainbow side salad tossed in olive oil and apple cider vinegar.

Why it helps:

• Antioxidants reduce oxidative stress (a key hormone disruptor)

• Fiber supports healthy estrogen clearance via the gut

• Colorful foods are rich in vitamins and phytonutrients

The Healthy Backyard BBQ Guide inside this month’s membership includes recipes like:

• Grilled veggie skewers

• Hormone-balancing salad dressings

• Plant-forward dips and sides

Tip 3: Rethink Your Sauces and Marinades

Store-bought BBQ sauces and marinades often contain added sugar, seed oils, and preservatives , not ideal for blood sugar or inflammation.

Try making your own with:

• Olive oil

• Garlic, ginger, and herbs

• Tamari or coconut aminos

• Apple cider vinegar

• Lemon juice or a touch of maple syrup

Your hormones (and your tastebuds) will thank you.

Want more ideas? The Healthy Sauce & Condiment Guide in the membership has you covered with alternatives that boost flavor without the hormone-havoc.

Tip 4: Don’t Forget Your Gut

Your gut health and hormone health are deeply connected. When your gut is inflamed or sluggish, your body can’t detox excess estrogen efficiently.

Add these to your BBQ table:

• Fermented foods (e.g. sauerkraut, kimchi, pickles)

• Leafy greens (for fiber and liver support)

• Herbs like parsley, mint, and coriander (natural detoxifiers)

Even adding a spoon of kraut to your burger or mixing fresh herbs into salads can make a difference.

Tip 5: Enjoy Yourself (Yes, Really)

Stress is one of the biggest hormone disruptors out there - and it’s easy to let food stress take over.

A hormone-friendly lifestyle is about nourishment and enjoyment, not restriction.

• Eat mindfully

• Drink plenty of water

• Skip the food guilt

• Focus on connection and presence

If you’re out and about, bring a dish to share that you know supports your goals. Or keep it simple with protein, fiber, and colour on your plate.

For extra support on days where you might be short on fresh veg or feel like your nutrients need a top-up, these spirulina tablets are a brilliant plant-based option. Use code ELIZABETH at checkout for a discount — they’re quick, portable, and packed with protein, minerals, and antioxidants.

Your Hormone-Friendly BBQ Checklist

✔ Choose clean protein (grilled chicken, fish, tofu, or legumes)
✔ Fill half your plate with colorful plants
✔ Use clean, homemade sauces or dips
✔ Add gut-friendly foods and herbs
✔ Stay hydrated and avoid excess sugar or alcohol
✔ Keep your focus on joy, not perfection

Final Thoughts

You don’t have to give up summer fun to feel energized, clear-headed, and in sync with your body. A few small tweaks to your BBQ habits can support your hormones, reduce stress, and keep you feeling vibrant — all while enjoying the sunshine.

The guides inside the Mind Body Wellness Membership this month are full of ideas, recipes, and support to help you do exactly that.

Explore the membership or book a free consultation here to start feeling your best — without giving up your favourite summer traditions.