Gut-friendly picnic ideas

by Katrina Bhowruth, on 14/07/21 16:58

As July is National Picnic Month, there’s no better time to get out and about and enjoy a bit of al fresco dining. Warm sunshine, blue skies, good company - and food you can trust! What’s not to love?

Picnics can be as simple or as fancy as you like, but for those of you with regular gut discomfort, choosing the right foods can be a bit of a minefield. So, to help you have the best picnic possible, we’ve rounded up our favourite snacks, mains, desserts and drinks right here. 

Gut-friendly snacks


Fruit: a nice, healthy low-FODMAP option and even better if you pick fruit in season. Try blueberries, kiwi, limes, mandarins, oranges, papaya, pineapple, and strawberries.1

Cheese: yes, cheese is actually low FODMAP (but obviously one to avoid if you have a dairy/lactose intolerance). Our favourites are brie, camembert, cheddar, feta and halloumi.2 And you can make them even more delicious by pairing with some gluten-free rice crackers or adding to a salad.

Nuts: these are an excellent source of healthy fats, vitamins and fibre. There are plenty of low-FODMAP options to choose from, including Brazil nuts, walnuts, peanuts, macadamias and pecans.3  

Popcorn: have fun and make your own at home, or choose a ready-made slightly salty version.

Dip: homemade dips taste so much better and are super easy to make!  Try roasted red pepper and walnut dip, carrot and cumin dip,  or beetroot hummus.

Gut-friendly mains


Wrap/sandwiches: start off with gluten free bread or a wrap and layer on the protein: boiled eggs, cheese, roast chicken or beef, lean ham, smoked salmon, or tinned tuna. Next, top with salad, such as grated carrot, sliced cucumber, spinach/lettuce, olives, red pepper and cherry tomatoes.  And complete with a dressing, such as mustard, mayonnaise or basil and garlic pesto.

Salad: with so many colours, textures and flavours to work with, the sky's the limit when it comes creating a tasty salad. Here are just a few to get you going: quinoa, red cabbage, courgette, red pepper, baby spinach/rocket, roasted pumpkin, cucumber, cherry tomato, basil, walnuts and crumbled feta. To finish it off, toss in mix of extra virgin olive oil and red wine vinegar.

Frittata: cold frittata and salad is a great picnic option. Delicious with bacon, red and spinach.4



Fruit with yoghurt: if you've over-indulged, then fresh fruit with lactose-free yoghurt is a great lighter option. 

Chocolate strawberries: dip fresh strawberries into some melted dark chocolate (great on a hot day when the sun can melt the chocolate for you), or pop on a lined plate and refrigerate until set (plan ahead and do this the night before).

Biscuits:  homemade biscuits are just delicious! Make with gluten-free flour and mix in some dark chocolate chips, walnuts, chopped pecans, raisins or dried cranberries for a crunchy, chewy texture. 

Cakes: who doesn't love a bit of cake! The great thing about home baking is that it's easy to control what goes into it. Try swapping in gluten and dairy-free ingredients and adding in fruit for sweetness and nuts for crunch. There are simply too many options to list, but here are some of our favourites: chocolate layer cake, lemon drizzle cake, pecan fudge brownies, chocolate walnut brownies and blueberry muffins.

Note: avoid nuts if you have a nut allergy.



Plain water is a great option, but if you want something a bit more fun, then check these out:

Fruity mineral water (still or sparkling): it's simple - pour water over ice and add in whatever takes your fancy: lemon, lime, orange, strawberry, raspberry, or any fruit you have to hand.  

Tea/coffee: as caffeine can trigger digestive symptoms, opt for decaf versions. Herbal and fruity teas are a great option - you just need a thermos of hot water and a tea bag and you're good to go!

Wine: this can cause symptoms to flare-up, so it's best to stick with 1-2 small glasses, and perhaps alternate with water. 

Note: We always recommend seeking advice from your healthcare professional before making any big changes to your diet