Your guide to a yeast-free BBQ

Temperatures have surpassed 25°C; we’ve found our summer shorts and we’ve located the nearest BBQ event.

Yet not everybody would be relishing in the idea of going to a BBQ, and it’s not because of the summer heat.

Many people suffer from yeast intolerance and it is not as well-known compared to other intolerances, such as gluten intolerance, milk intolerance and wheat intolerance.

Yeast is a living fungus which is used as an active ingredient in many of the foods and drinks we consume on a daily basis, especially baked goods and alcoholic drinks.

A yeast intolerance occurs when your body may produce an inflammatory response to the yeast proteins which are common in many BBQ staple foods. As a result, those who experience symptoms such as bloating, headaches and tiredness, just to name a few, may rule out attending a BBQ in fear that there might not be any free-from alternatives.

Here are 5 tips on how you can stay yeast free at your next summer barbecue:

what to eat at a bbq if you are intolerant

1) Choose your meat option

There can be an array of meats on offer at a BBQ, but not all of them are yeast friendly.

Sausages, for example, are a type of cured meat, which means this is off the list for a yeast intolerance sufferer. Processed meat is often laden with yeast due to the processing methods.

There can be some foods, however, which might not be completely off the menu. In particular, beef burgers could be a safe option for those eliminating yeast.

Burgers with a low percentage of meat will substitute their burgers with filler ingredients which may pose a risk for a yeast sufferer. High meat percentages, on the other hand, leaves less room for other ingredients and therefore less likely to contain yeast.

If you know that the event organiser has sourced their meat from a butcher, you are in an even better position of guaranteeing a yeast-free meal due to the freshness of the product.

2) Ditch the bread

It may feel like second nature to take your beef burger and slip it into a burger bun, but beware. Those avoiding yeast should avoid bread, due to the baker’s yeast being the main ingredient.

Alternatively, try a naked beef burger where you ditch the bread and opt for salad instead. It’s a tasty alternative which won’t leave you feeling bloated afterwards. If you are the event organiser, you could have olive oil and fresh lemon and lime juice at hand for a tasty salad dressing.

Top tip: for a flavoursome salad dressing, mix some tahini with a little sesame or olive oil, sprinkle some lemon juice along with a pinch of garlic, ginger and salt. Voila!

yeast free bbq ideas

3) Avoid the condiments

We don’t want to be the bearer of bad news, but overloading your burgers with condiments like tomato sauce, salad cream or mayonnaise is unfortunately not an option. It’s not a healthy choice either.

This is because condiments usually contain vinegar which is off limits to those yeast free. Instead, opt for fresh herbs and spices like basil, cumin and paprika to satisfy your taste buds.

4) Bring your own beverage

A British BBQ is nothing without a few rounds of beers, but luckily there are some alternatives for those yeast-free who want to have a tipple or two.

Gin and vodka are great yeast alternatives as the distilling and filtering removes most of the yeast. Simply add soda water with a fresh lime or a low-sugar mixer. There are also some yeast-free wines available to order online which could be useful for attending parties or events.

If you are not sure what will be supplied at the BBQ you are attending, it’s always best to bring your own beverage so you don’t miss out on the BBQ toast.

5) Give a yeast-free BBQ a go – you might enjoy it!

It’s easy to focus on what foods you can’t have when you are yeast free. On the flip side, eliminating certain ingredients like yeast can open a whole new world of ingredients and recipes to try.

Avoiding processed meat and condiments is not only promoting healthy eating, but you are also staying clear of your food triggers too. It’s a win-win all round!

What is a yeast intolerance?
We've answered the most commonly asked questions relating to all things yeast.
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† YorkTest define Food Intolerance as a food-specific IgG reaction. Our information is intended to provide nutritional advice for dietary optimisation. YorkTest do not claim to treat or cure symptoms and recommend that you discuss any medical concerns you have with a GP before undertaking a YorkTest programme.
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