With the weather getting warmer and summer quickly approaching, camping trips are on the agenda for many of us. It is so relaxing escaping the chaos of everyday life to enjoy a few days of peace and quiet with friends/family/partners. What may not be relaxing, however, is the thought of managing a low FODMAP diet when away camping. Fear not though, as we have lots of tips and ideas to help prepare.
Breakfast
Here are a few options to bring to cater for breaky:
- Cooked breakfast: if you have a BBQ, then whipping up a classic cooked breaky of eggs and sides on low fodmap toast is a great option. Try fried/BBQ eggs + your favourite sides such as lean bacon/ham/salmon, tomato, oyster mushrooms, eggplant (SO good on the BBQ), capsicum or feta.
- Cereal: cereal with lactose-free/soy/almond milk or lactose-free yoghurt is an easy and delicious option for camping. Taking UHT (long-life) milk is perfect for travelling. Some great low FODMAP cereals are gluten-free weetbix, table of plenty nicely nutty muesli, Freedom Foods Active Balance Buckwheat and Quinoa or maple crunch, Carmans Original Fruit Free Muesli, and Food For Health Nutty Almond Fruit Free Clusters or Protein Muesli.
- Fruit and yoghurt: try a suitable low-lactose yoghurt such as Liddells, Pauls Zymil, Yopro or Chobani Fit (vanilla, strawberry, plain or passionfruit). Then pair it with your favourite low fodmap fruit such as blueberries (40g serve), raspberries, just-ripe banana, strawberries, passionfruit, kiwi fruit or grapes.
- Toast: whether you have a toaster, toast it on the BBQ or go traditional over the fire – toast is a versatile and delicious low fodmap option. Some great low fodmap breads to choose are Genius Gluten Free bread, Alpine Breads Tuscany Sourdough, Helga’s Gluten Free Bread, and Bakers Delight Lofo Loaf. Then some great topping ideas are peanut butter and 1/3 sliced banana, strawberry or raspberry jam, 1-2 Tbsp cottage cheese with sliced tomato and fresh basil, poached/fried/boiled eggs, or 1/8 avocado (30g) with vegemite.
Lunch/dinner
Low fodmap lunches and dinners whilst camping can be a bit tricky, but the key is being organised! Here are a few of our top picks:
- Sandwich: there are so many great sandwich options to whip up when away on a camping trip. First choose a suitable bread, like one of the ones mentioned above. Then choose a delicious protein for the filling such as egg, ham, turkey, roast beef, tinned tuna/salmon or cheese. Add on plenty of low fodmap salad veg like baby spinach, grated carrot, tinned beetroot, tomato and cucumber. For condiments you could add mayonnaise, cranberry sauce (1 Tbsp), mustard or chutney (1 Tbsp).
- Salads: salads are a great camping option because they’re easy, quick and healthy. Like sandwiches, they’re so versatile and there are so many delicious combos you can make. Some great salad ingredients to add are baby spinach, lettuce, carrot, red capsicum, cucumber, purple cabbage (3/4 cup), green part of spring onion, cherry tomato and olives. If you love nuts in your salad then walnuts or pine nuts are a great salad edition, especially when combined with crumbled feta. For an easy and simple dressing just drizzle a bit of extra virgin olive oil (or garlic infused variety for more flavour) and red wine vinegar.
BBQ lunch/dinner options
- Sausages: sausages are an aussie camping classic. Unfortunately most sausages are not low fodmap due to containing onion, garlic and/or wheat. BUT, there are a range of delicious low fodmap sausages made by Lewis and Sons (they also do burger patties and salami, yum). These are available at various independent stockists, click here to find your closest stockists.
- Kebabs: make your own kebab skewers to take (or make there) by threading diced chicken, beef, lamb, pork or tofu on bamboo skewers (remember to soak skewers beforehand to avoid splitting). Some great low fodmap veggies to thread on are red capsicum, cherry tomatoes and zucchini (1/3 cup). Delicious when kept simple by coating with a bit of onion or garlic infused extra virgin olive oil and some herbs such as chives or basil. You could also make your own low fodmap marinade such as ginger, chilli and lime or lemon, basil and chilli.
- Steak, fish, pork and lamb: all of these delicious protein options are low fodmap (providing there is no addition of garlic, onion or wheat). Have plain or coat with your favourite citrus, herbs and/or spices.
- Rissoles: make your own low fodmap rissoles by using garlic infused olive oil, green part of spring onion and gluten free bread crumbs.
Snacks
Here are a few delicious low fodmap snack options to enjoy whilst camping:
- Nuts: macadamias, pecans, walnuts, peanuts and brazil nuts are all delicious low fodmap choices.
- Rice cakes/cruskits: rice cakes/cruskits are a great low fodmap option but stick to 2 rice cakes/cruskits. Some topping options include peanut butter, cottage cheese or feta with tomato/cucumber, boiled egg, or tinned tuna/salmon. You can also get dark chocolate coated mini rice cakes by Table of Plenty which are a delicious sweet option.
- Cheese platter: most cheeses are low fodmap, see our article here for more info. Perfect by the camp fire with some plain rice cakes or Simply Wize Deli Wafers and fresh strawberries/grapes!
- Plain air popped popcorn and plain potato chips
- Low FODMAP muesli/nut bar: great bar options include Carman’s Dark Choc Espresso Nut Bar/Original Fruit Free Muesli Bar/Super Berry Muesli Bar, Food For Health Fruit Free Bars and Kez’s Gluten Free Cereal Bites/Choc Orange Bars.
- Fruit: some great low fodmap options are kiwi fruit, grapes, raspberries, strawberries, rockmelon and pineapple.
- Low-lactose yoghurt
Desserts/sweets
If you are a sweet tooth, then having some low fodmap goodies on hand is a great idea for your camping trip. Some delicious choices include:
- Home-made low fodmap goodies: we have a range of low fodmap desserts on our website which are always a hit (but I’m not bias or anything). Some favourites which travel well are our Lime and Nut Bliss Balls, Buckwheat Macadamia and Choc Chip Biscuits, Blueberry Muffins, Lemon Macadmia Shortbread or Choc-walnut Brownies.
- Biscuits: some store-bought options include Kez’s low fodmap biscuit range, Arnott’s Rice Cookies and Simple Wize Choc’o Biscuits
- Custard: Liddell’s lactose-free custard is perfect for camping since it is a long-life (UHT) product.
- Chocolate: best choosing plain rather than filled/flavoured chocolates. So go for either dark (<90g) or milk/white chocolate (15g)
- Meringue/pavlova nests: you can make the bases yourself or get store-bought. Top them with lactose-free custard/yoghurt and fresh fruit before serving.
Beverages
Some low fodmap beverage options to have whilst camping are:
- Alcohol: most alcoholic beverages are low fodmap except for rum, sticky wine and liqueurs. It is best to avoid high-fructose beverages such as cider, as this will likely trigger symptoms. Note that alcohol is a gut irritant and it is a common trigger for IBS symptoms, so best to moderate intake.
- Sparkling water: plain or infused with natural lime/raspberry.
- Soft drink: note soft drink should be kept as an occasional option to enjoy due to the high sugar content.
- Tea: low fodmap choices include rooibos, green and peppermint tea. Black, chai and dandelion tea can be included if made to a weak strength. Note that caffeine content of tea can also trigger IBS symptoms.
- Coffee: coffee is low fodmap but is a common culprit for triggering IBS symptoms, so best to keep to 1-2 small cups a day. For more info, see our article on spilling the beans on coffee and IBS.
P.S – carrying some over-the-counter anti-diarrhoea or anti-cramp medication with you may be a good idea as a backup if symptoms get very bad on your camping trip. Just ensure you consult with the pharmacist first before purchasing. It’s also a good idea to pack a shelf friendly probiotic , to help minimise symptoms as well.
IG: @amanda_gaukroger_dietitian
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Start feeling better now! By signing up to The FODMAP Challenge you will receive meal plans, recipe ideas, and regular support with other resources, such as a private Facebook group, to make this as easy for you as possible.