5 Gluten-Free and FODMAP-Friendly Picnic Ideas

5 Gluten-Free and FODMAP-Friendly Picnic Ideas

Published on Friday, April 21, 2023 by Elyse Krawtz

Enjoying the warm weather but not sure how to make your picnic IBS-friendly and gluten-free? 

These picnic ideas will help you design a Low FODMAP meal that everyone will enjoy. 

Be sure to choose menu items that work for where you’ll be eating and your style of picnic, whether it involves a grill, a hike, a beach blanket, or picnic tables. Plan a simpler menu, and pay attention to portions to avoid triggering IBS symptoms with more FODMAPs than intended. 

Don’t forget to pack dishes, drinks, napkins, utensils, and a way to wash your hands!

1. Wraps. Packable and pre-portioned--these could be the perfect picnic food.

  • Rice Paper Rolls by Monash University are Low FODMAP and can be gluten-free by choosing tamari instead of soy sauce and gluten-free rice noodles. (Working with rice paper takes some finesse, but is satisfying. And if these sound delicious but like too much work, try the Spring Roll Bowls by Cassie Madsen instead.) 
  • Buffalo Chicken Wrap by dietitian Em Schwartz
  • Hummus Wrap by Chef Dédé Wilson 
  • Chicken Caesar Salad Wraps by Chef Dédé Wilson 

2. Refreshing Low FODMAP fruit. (Portions are from Monash University data). 

  • Berries: Blueberries, Strawberries (up to 5 medium berries), raspberries (up to ⅓ cup)
  • Cantaloupe (up to 3/4 cup)
  • Honeydew (up to ½ cup)
  • Kiwi fruits (up to 2 small fruits)
  • Mandarins or oranges (up to 1 medium fruit)
  • Pineapple (up to 1 cup). Try sprinkling with lime juice or chili powder for a surprising twist!

3. Hearty salads with grains and veggies.

Corn is gluten-free and Low FODMAP at ½ cobb of sweet corn or 1 cup canned, and gluten-free whole grains like quinoa and brown rice are Low FODMAP according to Monash University. 

4. A side of slaw for flavor and crunch.

Keep serving to ½ cup or less and double check any sauces like mayo for hidden high-FODMAP garlic and onion powder. 

5. A cold drink! 

  • Fruit and Mint Infused Water by dietitian Kate Scarlata
  • Iced unsweetened Low FODMAP teas: ginger, green tea, white tea, or mint tea are great options
  • Lavender-Mint Iced Tea by dietitian Kate Scarlata is an elevated Low FODMAP Arnold Palmer for a special celebratory sweet drink. 

Don’t forget to keep cold food below 40°F and hot food above 140°F, and discard food that sits out for more than 2 hours. The FDA’s guide to food safety for outdoor eating is a great resource to help you keep your picnic fun and food-poisoning-free. 

Check out 7 IBS Food Safety Mistakes and What to Do Instead for more on why food safety matters so much for IBS. 

  1. Monash University. (2021, July 13). Rice paper rolls with peanut dipping sauce. Monash Fodmap. Retrieved March 27, 2023, from https://www.monashfodmap.com/recipe/rice-paper-rolls-peanut-dipping-sauce/
  2. Madsen, C. (n.d.). Spring Roll Bowl (low Fodmap & Gluten free). Gut Health And Nutrition. Retrieved March 27, 2023, from https://guthealthandnutrition.com/spring-roll-bowl/#recipe
  3. Schwartz, E. (2020, October 19). Low Fodmap Buffalo Chicken Wrap. Fun Without FODMAPs. Retrieved March 27, 2023, from https://funwithoutfodmaps.com/low-fodmap-buffalo-chicken-wrap/
  4. Wilson, D. (2023, January 12). Low Fodmap Hummus Wrap. FODMAP Everyday. Retrieved March 27, 2023, from https://www.fodmapeveryday.com/recipes/low-fodmap-hummus-wrap/
  5. Wilson, D. (n.d.). Low Fodmap Chicken Caesar Salad Wraps. FODY Food Co. Retrieved March 27, 2023, from https://www.fodyfoods.com/blogs/low-fodmap-recipes/low-fodmap-chicken-caesar-salad-wraps
  6. Cauti, K. (n.d.). BBQ corn salad: No bloat salad recipes. FODY Food Co. Retrieved March 27, 2023, from https://www.fodyfoods.com/blogs/low-fodmap-recipes/fodys-bbq-fire-roasted-corn-salad
  7. Wilson, D. (n.d.). Low Fodmap House Salad. FODY Food Co. Retrieved March 27, 2023, from https://www.fodyfoods.com/blogs/low-fodmap-recipes/fody-summer-house-salad
  8. Wilson, D. (n.d.). Fody's Vegan Quinoa Salad with Cilantro Pesto. FODY Food Co. Retrieved March 27, 2023, from https://www.fodyfoods.com/blogs/low-fodmap-recipes/low-fodmap-vegan-quinoa-greens-salad-with-cilantro-pesto
  9. Wilson, D. (2021, May 9). Low Fodmap Mediterranean Pasta Salad. FODMAP Everyday. Retrieved March 27, 2023, from https://www.fodmapeveryday.com/recipes/low-fodmap-mediterranean-pasta-salad/
  10. Food Directions Inc. (n.d.). Tinkyada Rice Pasta. Retrieved March 27, 2023, from https://www.tinkyada.com/
  11. Scarlata, K. (2017, May 16). Cabbage slaw with Peanuts & Sesame Seeds. For A Digestive Peace of Mind. Retrieved March 27, 2023, from https://blog.katescarlata.com/2017/05/16/cabbage-slaw-peanuts-sesame-seeds/
  12. Fody Foods. (n.d.). Creamy garden and herb low fodmap coleslaw. FODY Food Co. . Retrieved March 27, 2023, from https://www.fodyfoods.com/blogs/low-fodmap-recipes/fodys-creamy-garden-and-herb-coleslaw
  13. Wilson, D. (2020, March 2). Low Fodmap Creamy Coleslaw with raisins. FODMAP Everyday. Retrieved March 27, 2023, from https://www.fodmapeveryday.com/recipes/creamy-coleslaw-with-raisins/
  14. Scarlata, K. (2014, July 29). Refreshing Fruit & Mint-infused water. For A Digestive Peace of Mind. Retrieved March 27, 2023, from https://blog.katescarlata.com/2014/07/29/refreshing-fruit-mint-infused-water/
  15. Scarlata, K. (2015, May 29). Lavender Mint Iced tea. For A Digestive Peace of Mind. Retrieved March 27, 2023, from https://blog.katescarlata.com/2015/05/29/lavender-mint-iced-tea/
  16. Center for Food Safety and Applied Nutrition. (n.d.). Handling food safely while eating outdoors. U.S. Food and Drug Administration. Retrieved March 27, 2023, from https://www.fda.gov/food/buy-store-serve-safe-food/handling-food-safely-while-eating-outdoors

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