What Can I Eat On a Low Fodmap Diet This Thanksgiving?
Can I Manage my IBS Symptoms During the Holidays?
Yes, you can!
Many of us feel a little uncomfortable after a big Thanksgiving dinner but for someone who has IBS, this feeling less the can take on a whole new dimension of feeling bad afterwards.
Living with IBS myself and managing my symptoms with my low fodmap food triggers has helped me manage my symptoms for almost 7 years. I can mostly eat small portions of the foods that I am sensitive to eating but during the holiday’s added stress and the holiday abundance of food that have hidden fodmaps, I need to be extra cautious of respecting my trigger foods.
My challenges inspired me to share these holiday tools with you so you can eat the most delicious foods and feel the least amount of symptoms during your time to celebrate with family and friends!
In addition to some of my favorite recipes, I am so excited to share additional low fodmap and IBS diet resources for the holidays. Hope that you love them as much as I do!
Here are Some of My Favorite Low Fodmap Recipes & Thanksgiving Tips:
If you love the taste of onions, you can substitute the green portion of scallions and instead of garlic, try this garlic oil from Registered Dietitian, Fodmap and IBS Expert Kate Scarlata. I love making this staple in my kitchen.
Low Fodmap Holiday Appetizers
Hard cheeses are low in lactose and can be eaten on the low fodmap diet. For the carrot dip the cheese is optional as well as for the potato crostini recipe, you could leave it out or experiment with a vegan cheese that you enjoy if you want a vegan low fodmap recipe.
Roasted Carrot Mediterranean Dip
Serve with gluten free, low fodmap crackers (we chose)
1 1/2 pounds carrots
2 tablespoon garlic oil
1-2 teaspoons sesame oil
Salt and pepper to taste
1/4 teaspoon cayenne pepper
1 1/2 teaspoon cumin
1-2 tablespoon roasted walnuts
3 green onions, chopped
2 tablespoon toasted walnuts
2 tablespoon water
2 tablespoon cilantro, chopped
1-2 tablespoon crumbled feta
Tomato, Spinach and Parmesan Potato Crostini
Not only is this a low fodmap appetizer but it is also a great gluten free one! Use any combination of low fodmap veggies to top your potato crostini.
Makes about 24 crostinis
1 chopped tomato, seeds removed
2 cups thinly sliced spinach
1/2 cup parmesan cheese (or vegan cheese if desired
4 medium potatoes
Add a variety of herbs and spices if desired
Preheat oven to 400 degrees. Slice potatoes in little rounds and brush with olive oil on both sides and lay on cookie sheet. Brown on both sides in the oven. Allow to cool a few minutes and add shredded spinach, chopped tomato and top with a sprinkle of Parmesan cheese. Make until cheese is melted and topping is hot.
Low Fodmap Side Dishes
Simple Cooked Cranberries
Cranberries are a low fodmap fruit. Portion size is important. One half cup of fresh cranberries and 2 tablespoons of dried is a portion but more than that can be a high fodmap food. Other things added can increase the amount of fodmaps also.
Use lactose free or plant milk to potatoes when mashing if you are intolerant to lactose. When using broth, choose one that is not made with high fodmap ingredients like onion, garlic and celery. Here is one already made from Fody or you could even make your own. Instead of onions use the green parts of green onions and garlic oil instead of garlic. Other low fodmap vegetables, like carrots and celiac give it wonderful flavor as well as sage and thyme. Keep it veggie or add turkey broth to it.
Broth makes a great Low Fodmap Gravy also!
Use green onion (only the green portions) instead of regular onion and use garlic oil instead of garlic. Skip the celery. Choose appropriate low fodmap, gluten free or real sourdough bread cubes. And use low fodmap friendly broth (see above for suggestions).
Colorful Fall Salad
Try the low fodmap substitutions that I mentioned in the blog post below to make this salad dressing low fodmap.
Rainbow Cabbage Salad
Here is the recipe below, use cabbage and skip the red onion and substitute green onions. And skip the garlic!
Kale Sweet Potato Salad
Check out the recipe below for a colorful and tasty fall salad!
Roasted Root Vegetables
These roasted vegetables that are pictured here are served with some marinated roasted tofu with a cranberry balsamic reduction. The tofu goes perfect with the Roasted Root Vegetables for a delicious vegan holiday meal that is tasty enough for many meat eaters and also goes along great with some sliced turkey. Check out this main tofu dish recipe below. I used parsnips, purple and orange carrots, rutabagas, celeriac and sweet potato but you could throw in a little winter squash also. The low fodmap purple carrots look a lot like beets which are high in oligios and may be a trigger for some people.
3 carrots (I chose 2 purple and one orange)
2 small rutabagas
1 celeriac root
2 large sweet potato
3-4 small potatoes
2 tablespoon of olive oil
1 teaspoon thyme
Preheat oven to 400 degrees. Peel rutabagas and celeriac for sure (and any of the other veggies if you desire the peel off). Place on a cookie sheet and toss with oil and salt. Bake about 15-20 minutes until vegetable are soft and begin to caramelize. I like to add the thyme after the first 10 minutes. Take out of oven and display as desired. These are also great reheated!
Roasted Tofu with a Cranberry Balsamic Reduction
Having this marinated roasted tofu is so delicious, plant based and low fodmap. Serve with Roasted Root Vegetables (recipe above)
1 16 ounce very firm tofu, drained and pressed
1 teaspoon thyme
1 teaspoon sage
Salt and pepper to taste
2 tablespoon soy sauce (that has not been processed with high fodmap ingredients like San J )
1 tablespoon brown sugar
1/2 cup cranberry balsamic reduction
To Make Cranberry Balsamic Reduction
3/4 cup whole cranberry sauce
1 tablespoon balsamic
2 teaspoon garlic oil
Pinch of thyme
Salt and pepper to taste
Preheat oven to 400 degrees. Cut tofu into 1/4 inch steaks short ways so you have between 10-12 slices. Press lightly using directions above. Make marinade by adding sugar, oil, soy sauce and seasoning. Mix and drop tofu in lightly. Bake for about 15-20 minutes flipping over a couple of times during cooking. Bake until browned and slightly crisp.
To make cranberry reduction, add cranberries, garlic oil, thyme and balsamic vinegar in a sauce pan. Simmer until it is reduced to above 25 %. Allow sauce to cool and puree in a blender. I like to let it cool and add to a squeeze bottle to add reduction in a decorative design.
Winter Vegetable Pot Pie
Low Fodmap Desserts
Low Fodmap Cranberry Walnut Coffee Cake
Low Fodmap Mini Pumpkin Bundt Cake
Low Fodmap Beverages
Strawberry Mint Lime Fizz
Cranberry Pomegranate Spritzer
Portion Size for Low Fodmap Diets is Key
Remember, that you can make the most healthy and delicious low fodmap recipes but if you overindulge, you can still feel some symptoms. So be reasonable, eat one helping and save the extras for leftovers to enjoy again. This tip is good for everyone not only those of us with IBS!
What is Low Fodmap Stacking?
this article is a great explanation of low fodmap stacking . Some low fodmap foods have a trace of fodmaps while others have very little or none at all. Eating too many options at one meal ie: Stacking can affect many of us.
Low fodmap ingredient swaps for holiday recipes
This great list great list of ideas that can be swapped to make almost any recipe a low fodmap one is a wonderful resource by Alana from A Little Bit of yummy!
She also has a wonderful collection of Low Fodmap Holiday Recipe Ideas
Delicious low fodmap recipe ideas which are also gluten free
Includes a Low fodmap pumpkin pie with low fodmap crust!
From my friend E.A. Stewart with The Spicy RD check out her recipes for a Gluten Free, Low Fodmap Thanksgiving Recipes Everyone Will Love
List of Dairy Free Dessert Ideas
From Patsy Castos on her blog IBS Free at Last Blog since many people with IBS are triggered by the lactose in dairy and there are others looking for dairy free desserts.
Low Fodmap Trifle
No one knows a trifle like someone in England and this beautiful dessert comes from the Calm Gut Clinic:
I hope that some of these IBS Thanksgiving recipe ideas and tips make your entire season a little easier! And that they will be something your entire family will love also! As an Asheville registered dietitian nutritionist, fodmap and IBS expert who manage the challenges of IBS herself, I enjoy helping others be as symptom free as possible!
I wish you the very best holiday season and I look forward to having you come back soon to see what other delicious recipes that I have coming soon!