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Gut-Friendly Meals For When You’re Hiking
Gut-Friendly Meals For When You’re Hiking


With the warmer weather upon us, we’ve probably all started planning what we are going to do with these longer days. Maybe you are planning a day of walking, a bike ride, or maybe even running. Whatever you are looking to do, it’s important that you look after your gut! In this article, we will be looking at what meals, snacks, and smoothies you can incorporate into your days that are going to be filled with exercise.

hiking food

Food That Travels Well

Nothing is worse than not having good snacks or meals whilst you are on the move - but we are here to make you more prepared. Whether you are camping, walking, or enjoying a spring bike ride, having a meal that travels well is always a good idea. When you have gut health issues, exercise can be extremely important as it helps improve your digestive tract and keeps your stomach working properly. So, ensuring you have healthy and kind-to-your gut snacks on board is a must! May we suggest a Vegan Pizza? To be fully prepared for your day of outside activities, you could whip up this simple pizza recipe, which will have your stomach feeling full but also happy!

You will need:

  • 1 Low FODMAP Gluten-free pizza base
  • Half a jar of Slightly Different Bolognese Sauce
  • 60g vegan cheese slices cut into circles, (check no onion or garlic)
  • 40g vegan cheese, grated, (check no onion or garlic)
  • 10 Green or/and black olives, halved
  • 50g Spinach
  • 5 Cherry tomatoes, halved
  • 15g Oyster mushrooms, cut into small cubes
  • 1/2 Red bell pepper, sliced
  • 15g Jalapeno pepper (optional)
  • 15g Fresh coriander, chopped

Not to mention, this meal is ideal for those travelling long distances. Simply pack it in a Tupperware box, pop it in your bag, and away you go. Also, if you are planning on having a picnic on your travels, this could ideally feed a whole host of people! 

hiking food

Keep Your Energy Up

If this spring, you have a long hike, bike ride, or even a day of walking planned, it’s vital that you keep your energy levels up. During your exercise, we would recommend sipping on a smoothie, full of good proteins and energising fruits, such as bananas. Of course, that doesn’t mean that you can’t add some dark chocolate or cacao nibs into the mix to give it that sweet flavour. Here is everything you will need for a Peanut Butter & Chocolate Delight Smoothie

  • 2 Tsp Peanut Butter
  • 1 Tsp Cinnamon
  • 1g Vanilla extract
  • 30g 100% Dark chocolate or cacao nibs,(check ingredients for soya or milk)
  • 200ml Lacto free milk
  • 100g Firm banana
  • 2 Ice cubes

Spring & Summer Picnics

We all know the feeling of going on a long walk in the heat and wanting something refreshing for lunch. Introducing Vegan Raspberry & Mint Summer Salad! Salads are the best alternative to something heavier, whilst also being kind to your gut! This salad in particular has delicious fruity pops from the grapes and blueberries, whilst also remaining cool and crunchy with the cucumber. Add some golden croutons for that crunch and also some deliciously tangy raspberry and mint dressing.  You will need:

  • 2 slices of low FODMAP bread
  • 1.5 tbsp butter or dairy-free spread
  • 1.5 tsp garlic infused oil
  • Season with salt and pepper
  • Sprinkle with dried oregano
  • 4 tbsp canned black beans (rinsed & drained)
  • 150g (1 cup) red grapes (cut in half)
  • 1 small cucumber
  • 60g (1/2 cup) blueberries
  • 2 large handfuls of lettuce
  • 2 tbsp spring onion (green leaves only, finely sliced)
  • 2 tbsp Slightly Different Raspberry & Mint Dressing


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