The Ultimate Low-FODMAP Picnic Menu

Planning a picnic is one of the best ways to enjoy a beautiful day outdoors, whether you’re heading to the park, the beach, or even your own backyard. But if you live with IBS, choosing what foods to bring can be tricky. Many popular picnic items contain high FODMAP ingredients like garlic, onion, dairy, and certain fruits or grains, which can trigger uncomfortable digestive issues. That’s why building a picnic menu that’s both delicious and IBS friendly is so important. With a little help from Fody Foods, you can create the ultimate Low FODMAP picnic menu that won’t upset your stomach—and still impress your friends and family.

When it comes to picnic food, sandwiches are usually a go-to. Unfortunately, regular sandwich bread often contains high FODMAP ingredients like wheat and inulin. Thankfully, you can now find certified Low FODMAP breads made with gluten-free grains or sourdough. These are great choices for building your base. Choose simple proteins like grilled chicken or turkey, which are gentle on digestion and full of flavour. Add a few crunchy vegetables like cucumber, shredded carrots, or baby spinach for texture. What really pulls it together is using Fody Foods’ Low FODMAP condiments. Our Original BBQ Sauce and Balsamic Vinaigrette are perfect for sandwiches, giving you all the flavour without the discomfort. These swaps make a big difference for anyone trying to enjoy our lunch without worrying about digestive upset.

A picnic without salad just doesn’t feel complete, but classic recipes like pasta salad or coleslaw often use dairy-based dressings, garlic, or other high FODMAP ingredients. Luckily, there are easy and tasty alternatives. You can make some of our fan favourite recipes, such as Fody’s Vegetarian Pasta Salad or Fody's Baked Chicken Parmesan with Caesar Salad which are both low FODMAP and packed with flavour, making them perfect for anyone looking to enjoy a delicious, gut-friendly picnic without compromising on taste or tradition. Another fresh option is a quinoa salad with chopped cucumber, cherry tomatoes, parsley, and a splash of lemon juice, all tossed with Garden Herb Dressing. All of these salads are easy to prep ahead of time, travel well, and are gentle on the stomach while still tasting amazing.

When it comes to snacks, most store-bought dips are off-limits for people with IBS. They often contain hidden FODMAPs like onion powder, garlic powder, or dairy. This is where Fody Foods truly shines. Our Low FODMAP Salsa is crafted without high FODMAP ingredients but still delivers bold, zesty flavour—perfect for pairing with your favourite chips or veggies, so you can snack confidently without the discomfort. For something a bit different, a homemade hummus made from well-rinsed canned chickpeas and flavoured with Fody’s Garlic-Infused Olive Oil gives you that garlicky taste without using actual garlic. These are the kinds of swaps that keep your gut happy and your tastebuds satisfied.

Choosing the right drinks is also important if you’re aiming for a smooth picnic experience. Carbonated sodas and high-fructose juices can sometimes cause bloating or stomach pain, even in small amounts. Instead, bring a large bottle of chilled water or try making a simple fruit-infused water with sliced strawberries, cucumbers, and mint. Another refreshing option is caffeine-free iced tea or herbal tea, which can be both hydrating and soothing for your digestive system. Hydration is especially important for digestive support, so pack enough water to last the whole afternoon and try to sip throughout the day.

The best part about a Low FODMAP picnic is that it lets you relax and enjoy the moment. Instead of stressing about what will or won’t upset your stomach, you can focus on the fun—laughing with friends, lounging in the sun, and savouring every bite of food that was thoughtfully prepared with your health in mind. Fody Foods makes that easier than ever by offering a range of gut-friendly products made without the most common IBS triggers. Our entire lineup is gluten-free, onion-free, garlic-free, and certified Low FODMAP, giving you peace of mind with every bite.

Whether you’re heading to the park, the beach, or your backyard, this ultimate Low FODMAP picnic menu proves that you can enjoy delicious, satisfying meals while supporting your digestive health. Living with IBS doesn’t have to mean missing out. With smart swaps and the right products, you can keep enjoying your favourite summer traditions without the pain or discomfort. So pack your basket, grab your blanket, and get ready to picnic in peace—your gut will thank you.