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Summer is here, and that means backyard BBQs, beachside picnics, and lots of food-centered gatherings. If you’re following the Wahls Protocol, this can feel like stepping into a minefield of potential setbacks. One bite of the wrong thing could trigger inflammation, a flare, or symptoms you’ve worked so hard to manage. So how do you enjoy these summer traditions without compromising your health? Let’s talk about real strategies that can help you feel normal at social gatherings while staying true to your healing journey.

Can You Eat Anything at a BBQ?

When you walk into a BBQ, the buffet table can be overwhelming. Burgers, hot dogs, macaroni salad, baked beans, cheesy potatoes, and sugary desserts are standard. If you’re not sure what’s in the food, it’s nearly impossible to make safe choices without asking.

In those situations, I typically stick to:

• A green salad if available
• A bunless burger (ask about added fillers)
• Grilled chicken (if there’s no marinade or sauce)
• Shrimp cocktail
• Fresh fruit

I build a salad base and top it with the safest protein option. It’s simple, but it works. And yes, there are definitely times when I choose not to eat at all and grab sushi or make something once I’m home. I don’t see that as missing out. I see it as honoring my commitment to my health.

Communicating With the Host

Over time, I’ve learned that quietly communicating my dietary needs helps prevent awkward moments. I don’t make an announcement. I simply have a one-on-one conversation with the host when it makes sense.

The consistency in doing this over the years has helped make it feel normal to my family and friends. They often check ingredients for me without even being asked. That kind of support didn’t happen overnight. It came from staying true to my plan while respecting others.

One helpful tip is to get to the front of the food line. This lowers the risk of cross-contamination as utensils get moved between dishes.

What to Bring to a BBQ or Picnic

If you have the opportunity to bring a dish, this is the perfect way to make sure there’s something you can eat. Here are a few Wahls Protocol-friendly ideas:

• Gluten Free Pasta Salad: Use chickpea or lentil pasta, olive oil, chopped veggies, and herbs.
• Your Own Grilled Protein: Bring your own grilled chicken breast, burger patty, or even some homemade ribs with compliant sauce.
• Fruit Salad or Veggie Platter: Something fresh and hydrating for summer.

Bring enough to share and you might even inspire someone else to try something new.

Handling Social Pressure Gracefully

When someone offers you a dish you can’t eat, it can feel uncomfortable. But here’s the truth: most people won’t be offended if you politely decline.

Here are a few go-to responses that work well:

• “Thank you so much, but I have some food restrictions I need to stick to today.”
• “I really appreciate the offer, but I’ve found I feel better avoiding certain ingredients.”

Most people will accept this and move on. And if they press further, remember that you don’t owe anyone a long explanation.

It’s a Mental Game Too

Let’s be honest, the physical challenges of managing MS and following the Wahls Protocol are only half the battle. The other half is mental.

You have to decide in advance that you’re not going to compromise. If you wait until you’re face-to-face with the dessert table to make that decision, it’s going to be ten times harder.

I also recommend not standing near the food. Find another area to mingle, and keep your focus on the people, not the plates.

When you get your mind right going into these events, everything else becomes easier.

Final Thoughts

The Wahls Protocol isn’t about perfection. It’s about progress. It’s about doing your best to support your body while still living your life. You can absolutely enjoy summer BBQs and picnics without compromising your health goals. It just takes a little planning, a lot of intention, and a mindset that puts your well-being first.

Want More Encouragement Like This?

Tune into this week’s special episode of My MS Podcast: 🎧 Navigating BBQs and Picnics on the Wahls Protocol.

Listen now to My MS Podcast.