4 Tips You'll Need for a Fun and Gut-Friendly Picnic

Tips You'll Need for a Fun and Gut-Friendly Picnic

Summer is the perfect time for picnics! A wonderful time to go outside and have fun with your family or friends, while embracing the nice weather and perfect picnic spot.

Do you know what makes a picnic enjoyable? Not only does it bring happiness to our tummy, but it also gives everyone a chance to create beautiful memories. The delicious foods and the bond make everything special and memorable.

But don’t forget one of the most important parts - delicious but healthy foods. Because you don’t want tummy troubles to get in the way of having the best time. So here are a few tips to achieve that fun and gut-friendly picnic day.


SERVE GUT-FRIENDLY FOODS for a Fun and Gut-Friendly Picnic

Taking care of your gut involves healthy foods, particularly the ones that contain probiotics and fiber. These two help maintain bowel movement and provides a healthy balance of gut bacteria.

Here are foods you should have in your picnic basket:

Gut-Friendly Snacks/Appetizers

  • Strawberries - rich in dietary fibers, which are essential for feeding the friendly bacteria in the gut, while improving overall digestive health.
  • Wholemeal bread - What’s a picnic without a sandwich? But since we’re aiming for a gut-friendly sandwich, opt for wholemeal bread or sourdough. They are brilliant sources of fiber that are beneficial for digestion.
  • Falafels - consist of blended chickpeas that are rich in micronutrients, making an excellent source of protein and fiber, which promote healthy digestion.

Gut-friendly Mains

  • Sushi rolls - are great addition to picnic foods. But it will be better to make your own sushi rolls, with fishes that are beneficial to the gut like salmon, tuna, and mackerel. These fish are rich in omega-3, which can reduce inflammation in the gut.
  • Grilled fish and chips - put a twist in your fish and chips by having them grilled instead of fried. This is a much healthier method by getting rid of too much oil and saturated fats, which can cause inflammation to the gut, triggering constipation, IBS, or diarrhea.
  • Sweet potato salad - sweet potatoes are high in fiber and compounds called ‘short-chain fatty acids’ that can keep the cells of the intestinal lining strong and healthy.
  • Frittata - a perfectly healthy meal for your picnic day. Loaded with veggies, eggs, and cheese, it brings a healthy balance of protein and fats that are good for the gut.

Gut-friendly desserts

Because picnic day won’t be complete without the sweets. But this time, healthier. Kids will love them too:

  • Gluten-free banana muffins
  • Fruit and Greek yogurt
  • Strawberries dipped in dark chocolate
  • Chia pudding
  • Gluten-free biscuits and cheese


HAVE GUT-FRIENDLY BEVERAGES for a Fun and Gut-Friendly Picnic

Don’t forget to hydrate after those delicious meals to help your body digest or break down the foods:

  • Water-infused drink - Want to stay refreshed in a healthy way? Water-infused drinks are the best way to do so. They are just plain water combined with your selection of fruits, or vegetables, and herbs. There are plenty of water-infused recipes that contain fiber for healthier digestion.
  • Tea - it can be tempting to drink iced coffee on a picnic day, but tea is a healthier way. A great cup of peppermint tea can soothe stomach pains, bloating, indigestion, and IBS, making it a comforting drink after some good meals.
  • Water - the healthiest and most natural way to stay hydrated. Drinking plenty of water will help balance the good bacteria in the gut, boost metabolism, and cleanse bowels.


PACK THE ESSENTIALS for a Fun and Gut-Friendly Picnic

Not really gut-related, but in order to fully enjoy your picnic day, essentials are needed to protect everyone from certain elements. Weather is unpredictable, it could rain or it could be too hot outside.

Plus, few things are also considered as essentials for eating and hygiene. Here are must-have items in your basket:

  • Umbrella - as shade from the sun or protection from the rain
  • Cooling box - to store the coolness of your gut-friendly desserts and beverages
  • Insulated bag - to preserve the freshness and quality of your gut-friendly foods
  • Picnic blanket or a large table cloth - so you can sit on the grass/ground safely
  • Disposable plates and utensils - bring nothing fragile, especially if kids are coming
  • Table napkins, tissue, or wipes - to clean all the mess
  • Sanitizer or alcohol - for a germ-free picnic day
  • Picnic hamper - to hold all your picnic essentials


ACCESSORIZE for a Fun and Gut-Friendly Picnic

Of course, picnic day won’t be complete without the things that create full picnic vibes such as:

  • Scented candles and flowers - these two can bring relaxation not just to everyone’s eyes, but also for the tummy, particularly lavender chamomile. Chrysanthemum and Jasmine can also ease anxiety, worries, and stress.
  • Pillows - for extra coziness or as cute props in photos
  • Charcuterie board - looks aesthetic and holds fruits and cheeses very well
  • Lastly, don’t forget your portable speaker to uplift everyone’s spirit with good music while enjoying the foods and drinks


Picnic is more than just sharing a meal outside. It also attracts a pleasurable state of mind where you can enjoy the weather with all the people you love. Have a happy and healthy picnic day!

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