What to Eat On a Low Fodmap Diet on Thanksgiving?

Can I Manage my IBS Symptoms During the Holidays?

Reduce your IBS symptoms and eat foods you love over the holidays! Do you feel uncomfortable after a big Thanksgiving dinner? If you have IBS, this can take on a whole new meaning of feeling bad! Feel your best with some of my survival tips. I have also included some low fodmap Thanksgiving menu ideas and recipes!

Why Know Your Personal IBS Trigger Foods?

Because I live with IBS myself, I work on managing my symptoms by reducing my high fodmap food triggers and eat smaller portions of these foods during the holidays. In addition, I have found added stress and the fact that I may partake in an abundance of foods that have hidden fodmaps at parties and restaurants, make it so I have to pay attention.

As a result of having my challenges it has inspired me to share some holiday tips so you can feel the least amount of symptoms during your time to celebrate with family and friends!

Low Fodmap Thanksgiving Tips

After sharing some of my favorite recipes, I am so excited to share additional low fodmap and IBS diet resources for the holidays. I hope that you love them as much as I do!

IBS Thanksgiving Survival Skills:

  • If you love the taste of onions, substitute the green portion of scallions and instead of garlic, try this garlic oil from Registered Dietitian, Fodmap and IBS Expert Kate Scarlata.
  • Substitute lactose-free milk or appropriate plant milk in recipes if you are intolerant to lactose.
  • Eat reasonable portions of foods. Sometimes foods that work well for you may not feel as comfortable in excess portions.
  • Practice relaxation, self-care and include exercise to reduce stress during the holiday season.

Low Fodmap Thanksgiving Menu Ideas

Here are some recipes from my kitchen that make a celebratory holiday table!


  • Roasted Carrot Mediterranean Dip
  • Tomato Spinach and Parmesan Potato Crostini

Side Dishes

  • Simple Cooked Cranberry Sauce
  • Low Fodmap Mashed Potatoes
  • Low Fodmap Dressing/Stuffing
  • Green Salad (see my list of options)
  • Roasted Root Vegetables

Low Fodmap Desserts

  • Cranberry Walnut Coffee Cake
  • Mini Chocolate Pumpkin Bundt Cake
  • Raspberry Bars

Low Fodmap Beverages

  • Blueberry Lemonade
  • Strawberry Mint Fizz
  • Cranberry Pomegranate Spritzer

Low Fodmap Thanksgiving Recipes

In addition to a few low fodmap Thanksgiving menu ideas, you may also need a few recipes. Check some below from my kitchen.

Holiday Appetizers That Are Low in Fodmap

Hard cheeses that are low in lactose and can be eaten on the low fodmap diet. For this carrot dip, the cheese is optional as it also for the potato crostini recipe, you could leave it out or experiment with a vegan cheese for a vegan low fodmap recipe or use toasted nuts.

Mediterranean Carrot Dip with Crackers

The smoky flavor of this dip and its vibrant orange are a great fall combination for Thanksgiving!

Roasted Carrot Mediterranean Dip

This flavorful and colorful dip can be served with gluten-free, low fodmap crackers (I used Blue Diamond Almond Crackers).

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 toasted walnuts

3 green onions, chopped

2 tablespoon toasted walnuts

2 tablespoon water


2 tablespoon cilantro, chopped

1-2 tablespoon crumbled feta

Peel and slice carrots, roast them in a preheated 425-degree oven. Toss carrots with olive oil and sprinkle with salt. Roast until caramelized. Toast walnuts while roasting carrots being careful not to burn them. After nuts and carrots have cooled, add them and other ingredients (except for garnishes) to the food processor. Add the carrot dip to a bowl and top with garnish.

Thanksgiving Appetizer Recipe

The red and green of this appetizer has a festive look!

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

Olive oil

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.

Lower Fodmap Side Dishes

Cooked Cranberries

Sometimes it doesn’t get any better than the simplest of 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.

Mashed Potatoes on Special Diets

A variety of herbs and other add-ins can be included in potatoes to make them delicious.

Low Fodmap Mashed Potatoes

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!

To make the gravy, I make a roux with gluten-free flour and butter (or vegan margarine). I then slowly add a vegetable broth without onion or garlic. I season my gravy with a little thyme, sage, salt and pepper.

How to make a stuffing low fodmap

Stuffing or Dressing? You decide what to call it! The addition of wild rice and cranberries gives it a wonderful texture.


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. Use low fodmap friendly broth (see above for suggestions).

Colorful Fall Salad with Creamy Parmesan Dressing

Lots of fall colors in this salad!

Colorful Fall Salad Ideas

Try the low fodmap substitutions that I mentioned in the blog post below to make this salad dressing low fodmap.

7 Survival Tips for a Healthier Thanksgiving!

Colorful Brussels Sprouts Recipe

Add this colorful salad to your next holiday celebration.

Rainbow Cabbage Salad

Here is the recipe below, use cabbage and skip the red onion and substitute green onions. And skip the garlic!

Rainbow Brussels Sprout Salad


North Carolina Sweet Potatoes

Easy to prepare, good for you and tasty, what is not to love with NC Sweet Potatoes.

Kale Sweet Potato Salad 

Check out the recipe below for a colorful and tasty fall salad!

Living the Sweet Potato Life

Root Vegetables that have been roasted.

These vegetable choices include potato, sweet potato, parsnips, carrots, celeriac and rutabaga!

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.

2 parsnips

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!

Low Fodmap Plant-based Entrees

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 (use one 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 saucepan. 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 a reduction in a decorative design.

Winter Vegetable Pot Pie

Winter Vegetarian Pot Pie


Low Fodmap Desserts

Low Fodmap Cranberry Walnut Coffee Cake

Low Fodmap Cranberry Walnut Coffee Cake

Low Fodmap Mini Pumpkin Bundt Cake

Low Fodmap Mini Pumpkin Bundt Cake

Low Fodmap Raspberry Bars

Low Fodmap Raspberry Bars

Low Fodmap Beverages

Blueberry Lemonade

Festive Spring Brunch Menu

Strawberry Mint Lime Fizz

Strawberry Mint Lime Fizz

Cranberry Pomegranate Spritzer

Black Eyed Pea Salsa & Cranberry Pomegranate Spritzer

Low Fodmap Thanksgiving Menu Ideas- Portion Size is Important

Remember, that you can prepare the most healthy and delicious low fodmap Thanksgiving menu ideas and recipes but if you overindulge, you may still feel some symptoms. So practice moderation, 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?

As a result of knowing that too much of a good thing can increase IBS symptoms, here is an explanation of low fodmap stacking . For example, low fodmap foods that have a trace of fodmaps and eating too many options together or too large of a serving can trigger symptoms for some of us with IBS.

In addition to some of my recipes that I enjoy for the holidays, here are some additional tasty menu ideas!

Low fodmap Thanksgiving Menu Ideas-ingredient swaps

Here is a 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 Thanksgiving Menu Ideas That are Gluten-Free

These Gluten-Free, Low Fodmap Thanksgiving Recipes Everyone Will Love from my friend, E.A. Stewart, the Spicy RD include a Low fodmap pumpkin pie with low fodmap crust!

List of Dairy-Free Dessert Ideas

Many people with IBS are triggered by lactose in dairy. Here are some great dairy-free desserts from Patsy Casto’s blog IBS Free at Last Blog.

Low Fodmap Trifle

No one knows trifle like someone from England so if you are looking for a low fodmap trifle check out this recipe from the Calm Gut Clinic:

Celebration trifle – low fodmap

To summarize, I hope that some of these low fodmap Thanksgiving menu ideas, recipes and tips will make your entire holiday season a little easier! As an Asheville registered dietitian nutritionist, fodmap and IBS expert who manages the challenges of IBS herself, I enjoy helping others be as symptom-free as possible!

Wishing you the very best holiday season and stop back by soon to see other delicious recipes that are coming soon!

If you are wanting support helping you make healthy changes for IBS or other digestive health issues, find out more here about a Fresh Approach to Digestive Wellness

what foods are needed for a healthy gut



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