Gut-Friendly Picnic Ideas for Warmer Days
Warm weather calls for sunshine, fresh air, and of course—picnics! But if you live with a sensitive stomach, such as irritable bowel syndrome (IBS), choosing gut-friendly foods is essential to avoid unwanted symptoms. Here are some easy picnic ideas that are tasty, gentle on the gut, and perfect for a sunny day.
What Makes a Food Gut-Friendly?
Gut-friendly foods are easy to digest and less likely to cause bloating, gas, or discomfort. If you follow a low FODMAP diet, you’re avoiding certain types of carbohydrates that ferment in the gut and cause symptoms in people with IBS.
Picnic Ideas That Are Low FODMAP and Tummy-Approved
Chicken and Cucumber Wraps
Use a gluten-free or low-FODMAP tortilla
Fill with grilled chicken, shredded carrots, lettuce, and cucumber
Add a drizzle of garlic-infused olive oil for flavor
Quinoa Salad
Toss cooked quinoa with chopped bell peppers, green onions (green tops only), and a sprinkle of feta cheese
Dress with lemon juice and olive oil
Hard-Boiled Eggs and Olives
Protein-packed and easy to digest
Add olives for a salty snack that’s low in FODMAPs
Fruit Picks
Safe fruits: strawberries, blueberries, grapes, kiwi
Avoid apples, watermelon, and mango which are high in FODMAPs
Lactose-Free Yogurt with Chia Seeds
Mix in a small amount of maple syrup or fresh berries
A great option for a sweet treat without the gut distress
Infused Water or Herbal Iced Tea
Keep things refreshing and easy on digestion
Avoid carbonated drinks and those with artificial sweeteners
Tips for a Smooth Picnic Day
Bring an insulated cooler to keep food fresh
Avoid foods with onions, garlic, beans, and high-fructose ingredients
Don’t forget your water bottle and napkins!
Bottom Line
A gut-friendly picnic doesn’t have to be boring or bland. With a little planning, you can enjoy tasty, refreshing foods that keep your digestion happy while you enjoy the sunshine.
References
Staudacher, H. M., Whelan, K., Irving, P. M., & Lomer, M. C. (2017). Mechanisms and efficacy of dietary FODMAP restriction in IBS. Nature Reviews Gastroenterology & Hepatology, 14(4), 232–241. https://doi.org/10.1038/nrgastro.2016.200
Halmos, E. P., Power, V. A., Shepherd, S. J., Gibson, P. R., & Muir, J. G. (2014). A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology, 146(1), 67–75. https://doi.org/10.1053/j.gastro.2013.09.046
Eswaran, S., Tack, J., & Chey, W. D. (2021). Food: the forgotten factor in the irritable bowel syndrome. Gastroenterology, 160(5), 1564–1574. https://doi.org/10.1053/j.gastro.2020.12.081
Hi, I’m Jessica, Founder of Finch™ Nutrition.
I’m a California registered dietitian, based in Los Angeles, specializing in digestive health. I offer personalized, judgment-free care to help clients heal from conditions like IBS, Celiac disease, and more—all while honoring their culture, lifestyle, and love for food.
For more info on me and my services, visit www.finchnutrition.com.
