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What to Eat for a Low Fodmap Thanksgiving?

Can I Manage my IBS Symptoms During the Holidays?

Have you ever wondered how to eat for a low fodmap Thanksgiving? If you have IBS, above all, you want to eat the eat foods you love over the holidays but also manage your symptoms! As a result, you may feel uncomfortable after a big Thanksgiving dinner!

Therefore, IBS can take on a whole new meaning of feeling bad during the holidays! Feel your best with some of my survival tips. I have also included some low fodmap Thanksgiving menu ideas and recipes! In addition to these recipes being low in fodmap, these are also gluten free Thanksgiving recipes!

Why Know Your Personal IBS Trigger Foods?

Because I live with IBS myself, I try managing my symptoms by reducing my high fodmap food triggers and also eat smaller portions during the holidays. In addition, added stress and the fact I may eat large portions of foods that may have hidden fodmaps at parties and restaurants, may make symptoms more likely.

As a result of having these challenges, I am inspired to share these holiday tips with you to feel the least amount of symptoms during your time to celebrate with family and friends!

Low Fodmap Thanksgiving Tips

After I share some of my favorite recipes, I am 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 Recipes and Menu Ideas

Also, 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.

Low Fodmap appetizers for the Holidays

If you are looking for some low fodmap appetizers, here are some things to consider, for instance, hard cheeses that are low in lactose and can be eaten on the low fodmap diet. In addition, in this carrot dip recipe, the cheese is optional as it also for the potato crostini recipe, you can also 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 makes a delicious low fodmap appetizer (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.

Tomato, Spinach and Parmesan Potato Crostini


Not only is this a low fodmap appetizer but it is also agreat gluten-free one! Use any combination of low fodmap veggies to top yourpotato crostini.

Course: Appetizer, Snack
Cuisine: American, French
Keyword: gluten-free, holiday recipes, low fodmap recipe, vegetarian
Servings: 24 appetizers
  • 1 chopped tomato seeds removed
  • 2 cups 2 cups thinly sliced spinach Sauted in skillet with a little olive oil until wilted
  • 1/2 cup 1/2 cup Parmesan cheese (or vegan cheese if desired
  • 4 medium potatoes
  • Olive oil
  •  Add a variety of herbs and spices if desired
  1. 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

Here are some low fodmap side dishes to help you manage your IBS symptoms while celebrating the holidays! These recipe ideas also make great gluten free Thanksgiving sides!

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 for a cranberry low fodmap serving. One-half cup of fresh cranberries and 2 tablespoons of dried cranberry low fodmap portion but more than that can become a high fodmap food. Other things added to cranberries 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

Potatoes make a great low fodmap side dish. 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 a broth from Fody or make your own. Instead of onions use only the green portions of green onions and garlic oil instead of garlic. Other low fodmap vegetables, that include carrots, give broth a wonderful flavor in addition to sage and thyme. You can keep it veggie or add turkey broth to it.

How to Make a Low Fodmap Gravy

A vegetarian broth makes a great low fodmap gravy ingredient.

Choose one without low fodmap ingredients like this vegetable soup base from FODY Foods! By clicking on this link, I receive a portion of the sale.

To make a low fodmap gravy, I make a roux with gluten-free flour and butter (or vegan margarine). I then slowly add the 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. Aleia makes a great one. Savory Stuffing | Aleia’s Gluten Free Foods ( Use low fodmap friendly broth (see above for suggestions). So a low fodmap stuffing can also be a gluten free Thanksgiving side.

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.

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!

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!

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 Gluten-Free Tamari Soy Sauce – Buy Online | 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

Low Fodmap Desserts

Low Fodmap Cranberry Walnut Coffee Cake

Low Fodmap Cake Recipes- Cranberry Walnut Coffeecake (

Low Fodmap Mini Pumpkin Bundt Cake

Low Fodmap Raspberry Bars

Low Fodmap Beverages

Blueberry Lemonade

Strawberry Mint Lime Fizz

Cranberry Pomegranate Spritzer

Low Fodmap Thanksgiving Menu Ideas- Portion Size is Important

Most importantly just because you prepare the most healthy and delicious low fodmap Thanksgiving menu ideas and recipes if you overindulge, you may still feel some symptoms. In other words, practice moderation, eat one helping and save the extras for leftovers to enjoy again. Moderation is key. This tip is also a 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

In addition, here is another resource of 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

Another, great resource are 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

Also, 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:

In summary, I hope that some of these low fodmap Thanksgiving recipes, menu ideas and tips will make your entire holiday season a little easier! And a plus is that these are also gluten free Thanksgiving recipes.

Most importantly,as an Asheville registered dietitian nutritionist, fodmap and IBS expert, I manage the challenges of IBS myself and I alos 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!

Finally, 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

Here are a few additional low fodmap desserts and other recipes that you might also enjoy for the holidays:

Low Fodmap Pumpkin Pecan Cookie

Low Fodmap Blueberry Lemon Cookie

Low Fodmap Farfalle with Roasted Peppers and Tofu

Appetizers for Sweet Potato Toasts and Tofu Kabobs

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