Happy Low FODMAP 4th of July!

Who doesn't love a good 4th of July BBQ followed by some fireworks? (Well my greyhound dog sure doesn't, so we're taking our spoiled beast to Canada to escape the noise!) But besides animals, seems most Americans love celebrating the 4th of July! Even if you're following a low FODMAP diet, you don't have to feel left out and can still enjoy the festivities too.

If you're not hosting and going to someone else's BBQ, just bring along your own buns and a low FODMAP side dish. Hamburgers are usually fine but you may want to ask if they added any onion or garlic powder to the meat. Hot dogs may have garlic or onion powder, sometimes even sorbitol, but I've compiled a list of options below that appeared to be low FODMAP!

Remember alcohol is a gut trigger in general, so limit yourself to one low FODMAP alcoholic beverage at a sitting and avoid drinking on an empty stomach (check the Monash FODMAP app for appropriate choices). Try to eat slowly and be mindful of what you're eating, so you don't end up over indulging. Eating and drinking in excess almost always leads to digestive distress, even for people without IBS!

Please keep in mind that manufacturers do change their ingredients from time to time so always double check ingredients! If a product contains less than 2% of celery or cherry powder, I consider them low FODMAP. I am also not commenting on the nutritional content of a particular food here, just FODMAP status.

Hot dogs that appear low FODMAP:

Boar's Head Uncured Beef

Jennie-O Turkey Franks with Natural Smoke Flavoring

Oscar Meyer Selects Angus Beef Franks

Oscar Meyer Turkey Uncured Franks

Ballpark Uncured Beef Franks

Kroger Private Selection Natural Hardwood Smoked All Beef Hot Dogs

Hofman Natural Casing German Brand Franks

Kroger Smoked Sausage Beef Smokies

Foster Farms Turkey Franks

Hot dog and hamburger buns that appear low FODMAP:

Canyon House Gluten Free Buns

Franz Gluten Free Buns

Udi's Gluten Free Buns

Walmart/Sam's Choice Gluten Free Buns

Condiments that appear low FODMAP:

Just Mayo

Primal Kitchen Mayo

Best Foods Real Mayo

Vlasic Purely Pickles Bread and Butter Chips

Trader Joe's Dijon Mustard

Grey Poupon

Annie's Yellow Mustard

Fody Ketchup

4th of July Recipe Roundup

If you're looking for a low FODMAP side dish or two that you can make on the 4th, check out some of these recipes below.


If you like baking and want to make a dessert, look at this patriotic Fourth of July Flag Pie!

Or this Low FODMAP Strawberry Shortcake


These fruit and yogurt topped pineapples look so festive!

Side dish:

Another side dish option could be this low FODMAP twist on a potato salad.

Or this mouth watering Mexican Style Street Corn (please remember to limit corn to 1/2 cob serving in on elimination phase).


Strawberry Lemonade

Or a Strawberry Arnold Palmer

I hope this helps you to find some digestive friendly, low FODMAP dishes for celebrating this 4th of July. I wish you a happy, safe, and healthy holiday!