Low FODMAP picnic ideas for spring

Ahh spring! The days are getting lighter for longer, with daylight savings just around the corner.  Then there is the fresh smell of cherry blossoms when going for a stroll.  Other than the whole swooping magpies thing, there isn’t much not to love about spring!

So, with the beautiful weather well and truly here, why not plan a spring picnic? Low FODMAPers need not miss out, with plenty of great low FODMAP picnic suggestions and recipes below!

Snack ideas

Snacks are perfect for an afternoon picnic.  Some great low FODMAP picnic snacks are:

• Fruit platter: some seasonal low FODMAP fruit to include are strawberries, papaya, pineapple, navel oranges, and blueberries (<40g).
• Cheese platter: most cheeses are actually low FODMAP.  Some delicious options are brie, vintage cheddar, gouda and stilton.  Some good low FODMAP additions to the plate include gluten-free plain rice crackers, fresh strawberries/grapes, roasted red capsicum, and olives.
• Nut mix: make your own low FODMAP nut mix by including macadamias, peanuts, walnuts and pecans. Delicious roasted or raw!
• Air-popped popcorn: you can make your own air-popped popcorn or buy a lightly-salted variety from the supermarket.
• Dip: home-made low FODMAP dip is always a winner, especially paired with some veggie sticks! 
• Prawns/oysters: seafood lovers can enjoy some prawns and/or oysters with fresh lemon.

Mains

Some great low FODMAP main course picnic options include:

• Wrap/sandwiches/rolls: start off with a low FODMAP wrap/sandwich/roll as a base.  Then add a protein option such as boiled eggs, cheese, roast chicken, shaved lean ham, smoked salmon, roast beef or tinned tuna.  Add on salad such as grated carrot, sliced cucumber, baby spinach/lettuce, red capsicum and tomato.  Then finish with a desired condiment such as mustard, mayonnaise or low FODMAP basil and brazil nut pesto.
• Salad: get creative with your low FODMAP salad creations. Try a combo of baby spinach/rocket mix, roast kent pumpkin, cucumber, cherry tomato, quinoa, basil, walnuts and crumbled feta + a drizzle of garlic-infused extra virgin olive oil and red wine vinegar.
• Sushi/rice paper rolls: you can put in the effort to make your own sushi or rice paper rolls (perfect to ensure they are low FODMAP) or opt for store-bought. Just be sure to double check ingredients if buying from a store.
• Grilled fish and chips: perfect option for a beach picnic! Just double check with the take-away that the chips are gluten-free and the fish has no marinade (or a marinade which contains no garlic/onion/honey).
• Frittata: cold frittata and salad is a great picnic option. 

Dessert ideas

Here are a few ideas for a sweet low FODMAP picnic finish:

• Fruit and yoghurt: for a light finish, try a chopped fruit plate with a lactose-free yoghurt as a dipping sauce.
• Chocolate strawberries: drizzle some fresh strawberries with dark chocolate on a lined plate/tray and refrigerate until set (good to do the night before so you can grab and go)
• Chia pudding: for 1 individual pudding, combine 1 Tbsp black chia seeds + 1/3 cup unsweetened almond milk (or lactose-free milk) + 1 tsp maple syrup + ½ tsp vanilla essence in a small container/jar. Stir and refrigerate for 4 hours or overnight (stirring once or twice to prevent clumping).  Then add a dollop of lactose-free vanilla yoghurt + a couple of slices of banana + a few crushed walnuts to serve.
• Biscuits:  If purchasing from the shops then try Kez’s FODMAP friendly melting moments or Vienna eclair biscuits.
• Cake/brownies/muffins: some of our favourites are low FODMAP fudgy pecan brownies, choc-walnut brownies, blueberry muffins, lime and nut bliss balls and chocolate mousse cake.

Beverage options

Some low FODMAP drink options to take include:

• Sparkling mineral/soda water: refreshing on its own or with a wedge of lemon/lime. For a bit of a twist you can go for a raspberry or lemon/lime infused mineral water.
• Tea/coffee: you can brew your own and pack it in a thermos to stay hot, or swing by your favourite coffee shop on the way! Be mindful that caffeine can trigger IBS symptoms.
• Wine: a glass of sparkling wine, rose or dry white is a nice inclusion on a warm spring afternoon/evening. Keep in mind that alcohol can irritate IBS symptoms, so stick to 1-2 standard drinks if choosing to drink alcohol.

Need help with the low FODMAP diet? Our FREE dietitian developed program will guide you through it, step-by-step. Includes a low FODMAP food guide. Sign up now.

If you are experiencing gut symptoms and have not been recommended a low FODMAP diet by a health professional, get started with the manage your gut symptoms program.

Reviewed by the healthylife Advisory Board March 2022