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.

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

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

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.

Low 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.

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!

How to make a stuffing low fodmap

Stuffing or Dressing? You decide what to call it! The addition of wild rice and cranberries give 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. And use low fodmap friendly broth (see above for suggestions).

Colorful Fall Salad with Creamy Parmesan Dressing

Lots of fall color in this salad!

Colorful Fall Salad

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 rhutaga!

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!

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

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 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

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:

Celebration trifle – low fodmap

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!



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