Memorial Day weekend marks the unofficial start of summer — backyard cookouts, family gatherings, cold drinks, and long afternoons with the people you love most. For most people, it's a weekend of relaxation and celebration.
But if you're living with exocrine pancreatic insufficiency (EPI), you know that a table full of burgers, potato salad loaded with mayonnaise, potato chips, and dessert can feel more like a minefield than a celebration.
The good news? You don't have to sit this one out. With a little preparation and the right knowledge, you can absolutely enjoy your Memorial Day weekend — safely, comfortably, and without spending the next day in bed.
From all of us at PancreaTrack, we want to wish you and your family a safe and happy Memorial Day weekend. This one's for you.
First — What Is EPI and Why Does Food Matter So Much?
Exocrine pancreatic insufficiency occurs when the pancreas no longer produces enough digestive enzymes to properly break down food — particularly fat. When fat isn't digested correctly, it passes through the digestive system largely unabsorbed, causing symptoms like oily or greasy stools, bloating, cramping, diarrhea, and significant nutritional deficiencies over time.
EPI is common in people with chronic pancreatitis, following pancreatic surgery, and in patients with Type 3c diabetes. It's managed primarily with pancreatic enzyme replacement therapy (PERT) — medications like Creon, Zenpep, or Pancreaze — taken with every meal and most snacks.
The challenge at a cookout is straightforward: most traditional cookout food is high in fat, served irregularly, and eaten socially — which makes it easy to forget your enzymes, eat the wrong things, or graze without thinking.
Let's fix that.
Know Before You Go — The High-Risk Foods at a Cookout
Not everything on the table is off limits, but these are the items most likely to cause problems for EPI patients:
- Burgers and hot dogs — high in saturated fat, especially with cheese and full-fat condiments
- Potato salad and coleslaw — often loaded with mayonnaise, which is almost pure fat
- Chips, dips, and fried appetizers — calorie-dense and high in fat with almost no nutritional value
- Creamy dips and spreads — ranch, sour cream-based dips, queso
- Ribs, pulled pork, and brisket — delicious, but typically very high in fat
- Full-fat ice cream and cream-based desserts
- Alcohol — a major pancreatitis trigger that can worsen EPI symptoms and inflammation
What You Can Eat — EPI-Friendly Cookout Choices
Here's what's typically safe and enjoyable for most EPI patients:
Protein:
- Grilled chicken breast (skinless) — lean, easy to digest, usually available at any cookout
- Fish on the grill — salmon in moderation, or white fish like tilapia or cod which are very low fat
- Turkey burgers — lower fat than beef, especially without cheese
- Shrimp skewers — low fat, easy on digestion
Sides:
- Corn on the cob — a classic summer side that most EPI patients tolerate well (easy on the butter)
- Watermelon and fresh fruit — naturally low fat, hydrating, and a perfect summer food
- Simple green salad with light dressing on the side
- Baked beans in small portions — moderate fiber, relatively low fat
- Plain grilled vegetables — zucchini, peppers, onions, mushrooms on the grill are excellent choices
- Plain pasta salad with light olive oil dressing (go easy) instead of mayonnaise-based versions
Drinks:
- Water, sparkling water, lemonade, iced tea — all fine
- Avoid alcohol — even small amounts can be a significant trigger for pancreatitis patients
Your PERT Game Plan for the Cookout
Managing your enzymes at a social gathering is one of the biggest challenges EPI patients face. Here's how to handle it:
Bring your enzymes — and keep them accessible.
Don't leave them in the car or buried in a bag. Put them in your pocket or a small pouch. Out of sight really does mean out of mind when you're socializing.
Take enzymes with every plate — not just the main meal.
Cookouts are grazing events. People eat a little, wander off, come back for more. Every time you pick up food — even a small plate of appetizers — treat it as a meal and take your enzymes accordingly.
Don't skip enzymes because you think the food is "light."
Even fruit salad and grilled chicken contain some fat. Consistent enzyme use, even with smaller amounts of food, is better than skipping and risking symptoms.
Eat at a table when you can.
Standing and grazing makes it easy to lose track of what you've eaten and whether you've taken your enzymes. Sitting down to eat — even briefly — helps you stay mindful.
Don't be afraid to eat before you go.
If you're unsure what will be available, eat a small, safe meal before the cookout. You can still participate, enjoy some safe options, and not feel like you're missing out — without gambling on a plate full of ribs.
Handling the Social Side — When People Ask Questions
One of the hardest parts of managing EPI at a family gathering isn't the food itself — it's the comments. "You're not eating?" "Just have a little, it won't hurt." "You used to love this."
You don't owe anyone a full medical explanation. A few phrases that work well:
- "I'm managing a digestive condition — I stick to what works for me."
- "I feel so much better when I eat this way — I actually enjoy food again now."
- "I'm good, thanks — I've got plenty on my plate!"
The people who love you will respect it. And if anyone pushes back, remember — you know your body better than anyone at that table.
Nutrition Matters More Than You Think
One of the most underappreciated aspects of EPI is its long-term impact on nutrition. When fat isn't absorbed properly, neither are fat-soluble vitamins — A, D, E, and K. Over time, EPI patients can develop significant deficiencies that affect bone density, immune function, vision, and more.
A Memorial Day cookout isn't going to make or break your nutritional status — but it's a good reminder that every meal is an opportunity. Choosing lean proteins, colorful vegetables, and fresh fruit over the heavy stuff isn't just about avoiding symptoms today. It's an investment in how you feel all summer long.
A Note on Alcohol
We know this comes up every holiday weekend, so let's say it plainly: alcohol and pancreatitis don't mix. Alcohol is one of the most well-documented triggers for acute pancreatitis attacks and a known cause of progression in chronic pancreatitis. For EPI patients, alcohol further impairs digestion and can worsen enzyme function.
If you're at a cookout and want something in your hand that feels festive, sparkling water with lime, a mocktail, or a good lemonade work just fine. No one needs to know it's not a cocktail.
Happy Memorial Day From PancreaTrack
Memorial Day is about more than food — it's about gratitude, connection, and honoring those who gave everything so we could have days exactly like this one. Lazy afternoons with family. Kids running through sprinklers. The smell of a grill in the backyard.
You deserve to be part of that. Not just watching from the sidelines, but actually present — comfortable, nourished, and enjoying the moment.
We hope this Memorial Day weekend is everything you want it to be. Eat well, stay safe, take your enzymes, and soak up every minute of it.
From our family to yours — happy Memorial Day weekend. 🇺🇸
PancreaTrack AI is built for patients living with chronic pancreatitis, EPI, and related pancreatic conditions. Track your meals, symptoms, enzyme dosing, and more — all in one place. today.
Sources
- Domínguez-Muñoz, J.E. (2011). Pancreatic exocrine insufficiency: Diagnosis and treatment. Journal of Gastroenterology and Hepatology, 26(S2), 12–16.
- Lindkvist, B. (2013). Diagnosis and treatment of pancreatic exocrine insufficiency. World Journal of Gastroenterology, 19(42), 7258–7266.
- National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Pancreatitis. U.S. Department of Health and Human Services.
- National Pancreas Foundation. Exocrine Pancreatic Insufficiency (EPI).
- Afghani, E., Pandol, S.J., Shimosegawa, T., et al. (2015). Acute Pancreatitis — Progress and Challenges: A Report on an International Symposium. Pancreas, 44(8), 1195–1210.
