Health Club

Membership

Picnic With Your Microbiome in Mind: Gut Healthy Ideas for Summer Grazing

16th May 2025

As summer settles in across the Goodwood Estate in a beautiful pocket of West Sussex, it’s the perfect time to head outdoors with a picnic hamper in hand. But before you reach for the sausage rolls and scotch eggs, consider this: your gut microbiome, the trillions of microbes that live in your digestive tract, thrives on foods very different to the average picnic fare.

What if your picnic could be as nourishing for your gut as it is enjoyable?

With the Goodwood Gut Health Retreat returning this August, we’re sharing expert-inspired ways to pack a picnic that supports optimal digestion, vibrant energy and overall wellbeing. The secret lies in four simple gut-loving principles: healthy fats, ferments, fibre and cutting back on refined sugar and carbs

  • gut health

  • summer

  • Health & Wellbeing

  • Health and Wellbeing

  • Retreats

  • recipe

Goodwood Health x Storcx at the Goodwood Hotel, part of the Goodwood Estate in West Sussex..Table design by Maison Margaux..Client: Goodwood..Picture date: Monday May 15, 2023..Photograph by Christopher Ison ©.07544044177.chris@christopherison.com.www.christopherison.com..IMPORTANT NOTE REGARDING IMAGE LICENCING FOR THIS PHOTOGRAPH: This image is supplied to the client under the terms previously agreed. No sales are permitted unless expressly agreed in writing by the photographer. Sharing with third parties is prohibited without the written permission of the photographer.

Fibre is your gut’s favourite guest

Think of fibre as fuel for your beneficial bacteria. A diverse range of plant-based foods feeds a diverse microbiome and diversity is key for gut health.

Gut healthy picnic picks:

- Rainbow slaw with shredded red cabbage, carrot, beetroot and a drizzle of olive oil

- Lentil and roasted vegetable salad with lemon and parsley

- Wholegrain crackers topped with hummus and microgreens

- Berries, especially raspberries and blackberries, rich in polyphenols and fibre

 

Ferments are your friendly bacteria boosters

Fermented foods contain live cultures that help support and replenish your microbiome.

Fermented favourites to pack:

- A jar of homemade sauerkraut or kimchi to spoon onto salads or wraps

- Kombucha in a travel-friendly bottle (check sugar content, the drier the better)

- Natural live yoghurt with a swirl of flaxseed and fresh mint for dessert

- Miso dressing for your salad jars

Healthy fats help you feel nourished and balanced

Healthy fats not only help you feel full and satisfied but also aid in the absorption of key vitamins and support cellular health.

Smart fats on the menu:

- Slices of cold roast organic grass-fed beef with horseradish yoghurt and watercress

- Smashed avocado with lime and chilli on rye or seed crackers

- A small pot of olives and a handful of walnuts or almonds

- Homemade frittata with spinach, red onion and goat’s cheese

Cut back on sugar and simple carbs

Refined sugar and white carbs can lead to blood sugar spikes and feed less helpful strains of bacteria. Instead, choose slow-release carbs with fibre and pair them with protein or fat for balance.

Simple swaps:

- Choose sourdough or seeded rye over white bread for your sandwiches, or even the power-packed Vitality Loaf.

- Make bliss balls with dates, cacao, seeds and nut butter instead of reaching for biscuits

- Infuse still water with ginger cucumber, mint or citrus for a refreshing, sugar-free drink

A taste of what’s to come

This picnic season is the perfect opportunity to start nourishing your gut and feeling the benefits of better digestion, steadier energy and greater vitality. But if you’re ready to go deeper, our August Gut Health Retreat at Goodwood offers the ultimate reset.

Led by celebrity nutritionist and gut health expert Stephanie Moore, along with a team of incredible practitioners who nurture your health mind and body, this immersive five-day experience combines delicious gut-friendly meals, educational talks, rejuvenating treatments and plenty of time to relax so your can restore balance from the inside out.

 

  • gut health

  • summer

  • Health & Wellbeing

  • Health and Wellbeing

  • Retreats

  • recipe