Oh, there is no time like picnic time! Eating al fresco is one of the simple pleasures of summer, but it also comes with perils; ants, mosquitos, bad weather, and–horror of horrors–little access to washrooms. For people with sensitive guts, this can be a frightening prospect. One of the best ways to get ahead of this problem is to round up some gut friendly food ideas for picnics that are easy to transport and won’t irritate your stomach. That’s where we come in!

What To Bring On A Picnic? We’ve Got You Covered.

Gut friendly food ideas for picnics need to satisfy a few criteria. First, and most obviously, they have to be good for your gut. The good news is that it’s fairly easy to whip up a gut friendly feast with fairly few ingredients! The bad news is that a lot of pre-packaged supermarket meals and fast food may not be your best bet, and preparing your picnic may take a little bit of time.

Secondly, your picnic options need to be easy to transport. Whether you throw a couple of tupperware containers in a plastic grocery bag, or you go all out with a wicker basket and fine china, you probably want to keep the mess and cleanup from your picnic to a minimum. 

Thirdly, your gut friendly food ideas for picnics need to be delicious and satisfying. At Fody, we’re all about eating healthy, no bloat foods that fill you up and add pleasure to your life. That’s what picnics are all about, after all! Read on to discover our favorite gut- and picnic-friendly recipes.

Fody’s Curated Picnic Roster: Gut Friendly, Simple and No-Fuss!

Fody’s Sliced Veggies with Homemade Ranch Dip

Fresh veggies? Yes please! The great thing about veggie platters is that technically there doesn’t have to be a platter involved; you don’t even need a plate! Throw your cut-up veggies in a large freezer bag, put your homemade ranch dip in a container, and you’re ready to go on picnic day! Who says picnics need to be formal?

Fody’s Easy Low FODMAP Gazpacho

Blend it. Bring it. Enjoy it. This gazpacho makes a great appetizer, and can be shared with lots of people, provided you pack it in a large insulated thermos and bring some cups!

Fody’s Mushroom & Kale Bolognese Pizza

Now bear with us! This one is for all the cold pizza lovers out there. Prepared ahead of time and sliced, this pizza is perfect for an easy and romantic picnic date. Combine it with some veggies, or make a couple of different versions with fun toppings, and you’re good to go! (Pro tip: this works with any pizza).

Fody’s Bloat-Free Veggie Burrito Bowl

With no fuss and just a little bit of assembly required, this bloat-free veggie burrito bowl is an ideal picnic recipe! Pack it ahead of time and bring it in one large container, or bring it to your picnic in pre-packaged individual portions. Our top tip? Leave out the tortilla chips and add them once you’re ready to eat, to avoid them getting soggy.

Easy Pulled Pork Sandwiches

We said to pack simple, no fuss recipes….but rules are meant to be broken! If you’re picnicking in a small group (or enjoying a bit of solo time), these pulled pork sandwiches are a delicious go-to as good as any take away meal. The one caveat: they require a bit more prep ahead of time, but they definitely pay off in deliciousness! Pack your buns, slaw and meat separately, and assemble it all at your picnic for the best texture and flavor.

Low FODMAP BBQ Shrimp Lettuce Wraps

These may look finicky, but trust us, they’re a simple yet show stopping addition to any picnic. Simply pack the filling in one container, pack washed lettuce leaves (flat) in another container or resealable bag, and make sure to bring some spoons and some napkins! This assemble-as-you-go snack will delight everyone–the only caveat is to make sure you keep it cool and eat it right away, both to keep the lettuce from wilting, and the shrimp from spoiling.

Gluten-Free Pumpkin Spice Bread w/ Cream Cheese Glaze 

Shout it from the rooftops: You. Can. Have. Pumpkin. Spice. Any. Time. Of. Year!

Either as a snack or a dessert (or main course–we don’t judge!), this pumpkin spice break is a perfect picnic food idea for sharing with a large group, or just with family or friends.

Fody’s Monster Rice Krispy Treats 

These sweet treats are simple, flavourful and oh-so-easy to prepare! You can wrap them individually in foil or wax paper to avoid them sticking when you pack them and to avoid getting sticky fingers when eating them! As a bonus, these bars are the ultimate customizable treat! Use colors to match any occasion (or hey, make monsters any time of year, just for fun!)

A Final Word on Gut Friendly Food Ideas for Picnics

While you’re preparing your simple, organized food options, you don’t want to go too far in the direction of no muss, no fuss! Part of enjoying a meal is being able to customize it. This doesn’t have to mean lugging kitchen-sized condiment bottles up a grassy hill, however; a good rule is to pack a few extra gut-friendly condiments in to-go containers, which you can then easily set out for everyone to enjoy. Picnics are all about the little things, after all! 

You can discover even more gut friendly food ideas for picnics, barbecues, get-togethers, celebrations and just everyday good living by heading to our recipes section. So get out there and start enjoying the summer!

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