The Anti-Inflammatory BBQ: How to Party Without the Food Hangover
Summer BBQs are fun—until the next-day regret sets in.
The burgers, buns, chips, and cocktails may taste good in the moment… but the bloating, brain fog, and “why did I eat that?” spiral? Not so much.
Here’s the truth: you don’t have to skip the BBQ to protect your gut and your goals. You just need to show up with a few strategic swaps that still feel like a celebration.
Let me show you how to build a cookout plate that’s bold in flavor, low in inflammation, and actually supports your digestion.
What’s in a Typical BBQ That Triggers Gut and Immune Chaos?
It’s not the burger—it’s what’s surrounding it.
Here are the top inflammatory triggers you’ll often find at a holiday cookout:
- Seed oil-laden chips and sides (canola, soybean, corn oil)
- Sugar-laced sauces and condiments (BBQ sauce, ketchup, dressings)
- Refined wheat buns and pasta salads (gut-irritating gluten)
- Alcohol, especially beer or sugary cocktails (feed gut dysbiosis)
- Dyes and preservatives in packaged desserts and drinks
This combo lights up the immune system, bloats the belly, and burdens your liver just when you're trying to relax.
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How to Host (or Navigate) an Anti-Inflammatory BBQ
1. Upgrade the Burger
- Choose grass-fed beef, chicken, turkey, or even salmon patties.
- Ditch the bun or swap in a gluten-free version like Canyon Bakehouse or use lettuce wraps.
- Try out organic toppings like my favorite pickles, located on my Amazon storefront.
2. Use Clean Condiments
- Look for brands like Primal Kitchen or Tessamae’s with no seed oils or added sugars.
OR click the picture for the recipes to make your own!
3. Add a Gut-Loving Side Dish
Instead of potato salad drowning in seed oils, try:
- Grilled veggie skewers with olive oil and sea salt
- Cucumber-mint salad with lemon and olive oil
- Watermelon, basil, and arugula with balsamic drizzle
4. Bring a Better Beverage
- Skip the soda and sugary mixers.
- Try sparkling water with fresh lime, cucumber, or mint
- Want to drink? Stick to tequila or vodka with soda and citrus
5. Don’t Skip the Protein
Eating enough protein keeps blood sugar stable and reduces post-meal crashes. Prioritize grilled meats, fish, or clean chicken sausage.
Want more than just a clean cookout?
Join my 7-Day Glow Up—a bite-sized reset designed to reduce bloat, beat cravings, and help you feel energized again. You’ll get a full meal plan, grocery list, gut-supportive recipes, and simple daily routines to help you glow from the inside out. Just click HERE!
Need Recipes? I’ve Got You.
This week on the blog, I’m sharing:
- A grilled turkey burger with lemon-garlic aioli
- A paleo berry crisp that tastes like July on a plate
- A cooling watermelon salad that fights inflammation
- AND MORE
Click here to grab the recipes and build your 4th of July menu like a gut-health pro.
Ready to go deeper and heal from the inside out?
That’s exactly what ROOT Rx is for. It’s my signature, science-backed program that helps you lose stubborn weight, rebalance hormones, calm inflammation, and finally fix the gut issues no one else could.
Inside ROOT Rx, you’ll learn how to:
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Eat for your unique biology
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Heal the gut + reduce bloating
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Reset your metabolism and hormones
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Build meals that nourish and satisfy—without restriction
Let’s rebuild your body from the root up-- Just Click HERE.
Xo,
Dr Sheena
