How to Grill for Longevity: A Gut-Friendly Summer Guide

Grilling season doesn’t have to mean bloating, brain fog, or regret the next day.

At Roots Longevity, we believe summer should feel light, connected, and healing, not

inflammatory. The secret? Learning how to grill with purpose. By shifting what (and how)

you cook, you can enjoy incredible meals that actually support your gut, your mood, and

your long-term health.

1. Load the Grill with Plants (Your Gut Will Thank You)

Your gut bacteria thrive on fiber, antioxidants, and prebiotics and summer veggies

deliver it all.

Best veggies to grill for gut health:

- Zucchini, bell peppers, asparagus – easy to digest and anti-inflammatory

- Portobello mushrooms – meaty texture + prebiotics

- Steamed then grilled sweet potatoes or carrots – gentle fiber that feeds good bacteria

- Corn on the cob – rich in resistant starch

Pro tip: Toss veggies in olive oil + lemon + fresh herbs. Herbs like thyme, oregano, and

rosemary help reduce oxidative stress when grilling.

2. Be Mindful with Meat: Quality, Cut & Cooking Method Matter

The truth is: you can enjoy meat and still support longevity if you do it smart.

What to avoid:

- Heavily charred red meats

- Highly processed meats (sausages, hot dogs)

Gut-friendlier meat options:

- Wild-caught salmon or trout

- Organic, pasture-raised chicken thighs

- Grass-fed beef or bison (lean cuts)

- Marinated tofu or tempeh

Marinating matters! Use vinegar, citrus, garlic, or yogurt-based marinades to reduce

harmful byproducts and support digestion.

Grilling tips:

- Pre-cook larger cuts slightly

- Grill over indirect heat

- Flip frequently

- Avoid blackened surfaces

3. Sauces That Soothe, Not Spike

Most bottled BBQ sauces are loaded with sugar, seed oils, and artificial ingredients.

Try these instead:

- Greek yogurt + lemon + dill

- Tahini + garlic + olive oil + parsley

- Avocado + lime + chili flakes

- Mustard + honey + apple cider vinegar

These sauces support digestion, reduce inflammation, and bring big flavor without the

gut disruption.

4. Rethink the Sides: Feed Your Microbiome

Swap out the heavy potato and pasta salads for fiber-rich, anti-inflammatory alternatives.

Better options:

- Quinoa or farro salad with olive oil + lemon + herbs

- Cabbage slaw with apple cider vinegar

- Watermelon, cucumber, and mint salad

- Grilled peaches with honey + Greek yogurt

5. Sip Smart: What to Drink (If You’re Drinking)

Alcohol isn’t off-limits, but when it comes to longevity and gut health, it helps to choose

your drinks with a little more intention.

Beer lovers, we see you.

Yes, beer can cause bloating in some, especially those sensitive to gluten or

carbonation. But enjoying an occasional cold beer mindfully isn’t the end of the world.

If beer is your go-to:

- Choose light lagers or unfiltered craft beers with fewer additives

- Try gluten-removed or gluten-free beers if you’re prone to gas

- Stick to 1–2, and alternate with water

Gut-friendlier alternatives:

- Dry red wine (polyphenols, lower sugar)

- Dry white wine (like sauvignon blanc)

- Vodka or tequila with soda + lime

- Kombucha cocktail (kombucha + a splash of spirit)

Tip: Drink earlier in the evening, avoid drinking on an empty stomach, and hydrate to

support your gut and liver overnight.

6. Relax, Digest, Connect

Your gut responds to your nervous system. Eating while anxious or distracted slows

digestion.

Try this:

- Take 3 deep breaths before eating

- Sit down and chew slowly

- Ditch the phone and connect with loved ones

Calm meals = a happy gut and better nutrient absorption.

This summer, your grill can be a tool for inflammation or for longevity.

With just a few tweaks, you can turn cookouts into gut-boosting, memory-making rituals

that leave you feeling light, energized, and well-fed from the inside out.