Low FODMAP Camping Food: How to Enjoy the Outdoors Without an IBS Emergency

Low FODMAP Camping Food: How to Enjoy the Outdoors Without an IBS Emergency

By Dr. Onikepe Adegbola, MD PhD — Johns Hopkins-trained physician-scientist

Camping with IBS requires planning — limited bathrooms, no refrigeration, communal cooking, and campfire food that's usually full of garlic, onion, and processed ingredients. But with the right food packed and enzymes on hand, camping is absolutely doable.

Key Takeaways

• Plan and pack all food yourself — don't rely on what the group brings
• Choose campsite with bathroom facilities for your first trip
• Shelf-stable safe foods: rice cakes, peanut butter, canned tuna, plain chips, nuts
• Campfire-friendly safe foods: hot dogs (check ingredients), foil-wrapped potatoes, corn on the cob
• FODMAP digestive enzymes in your pack — essential

Camping Food List

No-Cook (Snacks & Lunch)

• Rice cakes + peanut butter
• Trail mix (almonds, walnuts, dark chocolate chips — no dried fruit with HFCS)
• Bananas, oranges, grapes
• Canned tuna with mayo packets
• Plain potato chips or corn chips
• GF crackers
• Protein powder packets (mix with water)

Campfire Cooking

• ✅ Foil packet chicken: Chicken breast + bell peppers + carrots + olive oil + low FODMAP seasoning. Wrap in foil, cook on coals.
• ✅ Foil potatoes: Potato + butter + salt. Classic.
• ✅ Corn on the cob: Husk on, directly on coals. Half a cob is low FODMAP.
• ✅ Hot dogs: Check for garlic powder. Grill directly over fire.
• ✅ Eggs: Scrambled in a cast iron pan. Add cheese (small amount).
• ✅ S'mores (1): Marshmallow + chocolate + graham cracker in small amounts

Camping Kit

1. FODMAP digestive enzymes
2. Probiotics (keep in cooler)
3. Toilet paper + hand sanitizer (campsite bathrooms run out)
4. Imodium (emergency only)
5. Water purification tablets

See our BBQ guide and travel guide.

This is educational content only.