What to Eat for Thanksgiving with IBS?
Have you ever wondered how to eat for Thanksgiving with IBS? If you have IBS, above all, you want to eat the 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 create a 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 being low in fodmap, these recipes are also gluten-free Thanksgiving recipes!
Can I manage my IBS Symptoms During the Holidays?
Why Know Your Personal IBS Trigger Foods?
Because I live with IBS myself, I try managing my symptoms by reducing my high food triggers and also eating smaller portions as a way to enjoy Thanksgiving with IBS. 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. None of us want to have abdominal pain, especially during the holidays!
Because of these challenges, I am inspired to share these holiday tips with you so that you will experience only minor symptoms while celebrating with family and friends!
Below are some 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!
Survival Skills for Thanksgiving with IBS:
Here are some ways to survive Thanksgiving with IBS:
- 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 or appropriate plant milk in recipes if you are intolerant to lactose.
- Eat reasonable portions of food. Sometimes, foods that work well for you may feel uncomfortable in excess portions.
- Practice relaxation and 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!
Appetizers
- 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. I have included some of my kitchen items below.
1. Low Fodmap Starters for the Holidays
If you are looking for some low-fat starters, here are some things to consider. For instance, hard cheeses are low lactose and can be eaten on a low-fodmap meat diet. In addition, cheese is optional in this carrot dip recipe, as it is used for the potato crostini recipe. You can also leave it out or experiment with vegan cheese for a vegan, low-fat recipe or use toasted nuts.
Roasted Carrot Mediterranean Dip
This flavorful and colorful dip can be served with gluten-free, low-fat crackers, making a delicious low-fat appetizer (I used Blue Diamond Almond Crackers).
1 1/2 pounds carrots
Two tablespoons of garlic oil
1-2 teaspoons sesame oil
Salt and pepper to taste
1/4 teaspoon cayenne pepper
1 1/2 teaspoon cumin
1-2 tablespoons toasted walnuts
Three green onions, chopped
Two tablespoons toasted walnuts
Two tablespoon water
Garnish
Two tablespoons cilantro, chopped
1-2 tablespoons crumbled feta
Peel and slice carrots and 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 cooling the nuts and carrots, add them and other ingredients (except for garnishes) to the food processor. Add the carrot dip to a bowl and top with garnish.
Tomato Spinach and Parmesan Potato Crostini
Not only is this a low-fodmap appetizer, but it is also a great gluten-free one! You can top your potato crostini with any combination of low-fat veggies.
Makes about 24 crostinis
One chopped tomato, seeds removed
2 cups thinly sliced spinach
1/2 cup parmesan cheese (or vegan cheese if desired
Four medium potatoes
Olive oil
Add a variety of herbs and spices if desired
Preheat the oven to 400 degrees. Slice the potatoes into little rounds, brush with olive oil on both sides and lay on a cookie sheet. Brown the potato slices on both sides in the oven. Allow to cool a few minutes, add shredded spinach and chopped tomato, and top with a sprinkle of Parmesan cheese. Bake until the cheese is melted and the topping is hot.
2. 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!
Low Fodmap Cranberry Sauce
Cranberries are a low-fodmap fruit. Portion size is essential for a low-fodmap serving. One-half cup of fresh cranberries and two tablespoons of dried cranberries are low-fat portions, but more than that can become a high-fat fodmap. Orange juice and orange zest would be delicious flavors to add to some cranberry sauce.
Low Fodmap Mashed Potatoes
Potatoes make a tasty, 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 not made with 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 fodmap vegetables, including carrots, give the 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 an excellent 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.
I make a roux with gluten-free flour and butter (or vegan margarine) to make a fodmap gravy. I then slowly add the vegetable broth without onion or garlic. I season my gravy with thyme, sage, salt, and pepper.
Low Fodmap Dressing/Stuffing
Use green onion (only the green portions) instead of regular onion and garlic oil instead of garlic. Skip the celery. Choose appropriate fodmap, gluten-free, or actual sourdough bread cubes. Aleia makes a great one. Savory Stuffing | Aleia’s Gluten Free Foods (aleias.com) Use a low fodmap-friendly broth (see above for suggestions). So, a low fodmap stuffing can also be a gluten-free Thanksgiving side.
Fall Salads with Low Fodmap Ingredients
To make this salad dressing low in fat, try the low-fat substitutions I mentioned in the blog post below.
Rainbow Cabbage Salad
Here is the recipe below:,: Use cabbage, skip the red onion, and substitute green onions. And forget the garlic!
Kale Sweet Potato Salad
Check out the recipe below for a colorful and tasty fall salad!
https://vineripenutrition.com/living-the-sweet-potato-life/
Roasted Root Vegetables
These roasted vegetables, pictured here, are served with marinated roasted tofu with a cranberry balsamic reduction. The tofu goes perfectly with the Roasted Root Vegetables for a delicious vegan holiday meal that is tasty enough for many meat eaters and also goes great with some sliced turkey.
Check out the main recipe for the tofu dish below. I used parsnips, purple and orange carrots, rutabagas, celeriac, and sweet potato, but you could also throw in a little winter squash. The fodmap purple carrots look a lot like beets, which are high in oligos and may be a trigger for some people.
Two parsnips
Three carrots (I chose two purple and one orange)
Two small rutabagas
One celeriac root
Two large sweet potato
3-4 small potatoes
Two tablespoons of olive oil
One teaspoon thyme
Preheat the oven to 400 degrees. Peel rutabagas, celeriac (and any other veggies if you desire the peel-off). Place on a cookie sheet and toss with oil and salt. Bake for 15-20 minutes until the vegetables are soft and caramelized. I like to add the thyme after the first 10 minutes. Take the dish out of the oven and display it as desired. These are also great reheated!
What about green bean casserole on a low fodmap diet?
Green bean casserole can be problematic for many people with IBS because the crispy onions and mushroom soup are high-FODMAP ingredients.
3. Low Fodmap Plant-based Entrees
Roasted Tofu with a Cranberry Balsamic Reduction
This marinated roasted tofu is so delicious; it is plant-based and has a low fodmap. Serve with Roasted Root Vegetables (recipe above)
One 16-ounce very firm tofu drained and pressed
One teaspoon thyme
One teaspoon sage
Salt and pepper to taste
Two tablespoons soy sauce (use one that is not made with high fodmap ingredients like Gluten-Free Tamari Soy Sauce – Buy Online | San-J )
One tablespoon of brown sugar
1/2 cup cranberry balsamic reduction
To Make Cranberry Balsamic Reduction
3/4 cup whole cranberry sauce
One tablespoon balsamic
Two teaspoons of garlic oil
Pinch of thyme
Salt and pepper to taste
Preheat the oven to 400 degrees. Cut the tofu into 1/4-inch steaks short ways so you have between 10 and 12 slices. Press lightly using the directions above. Add sugar, oil, soy sauce, and seasoning to make the marinade. Mix and drop the tofu in lightly. Bake for 15-20 minutes, flipping over several times during cooking. Bake until browned and slightly crisp.
Add cranberries, garlic oil, thyme, and balsamic vinegar to a saucepan to make cranberry reduction. Simmer until reduced to above 25 %. Allow the sauce to cool and puree in a blender. I like to let it cool and add it to a squeeze bottle to add a reduction in a decorative design. Low Fodmap Winter Vegetable Pot Pie
4. Low Fodmap Thanksgiving Desserts
Low Fodmap Cranberry Walnut Coffee Cake
Low Fodmap Cake Recipes- Cranberry Walnut Coffeecake (vineripenutrition.com)
Low Fodmap Mini Pumpkin Bundt Cake
https://vineripenutrition.com/low-fodmap-mini-pumpkin-bundt-cake
Low Fodmap Raspberry Bars
https://vineripenutrition.com/low-fodmap-raspberry-bars
5. Low Fodmap Holiday Beverages
Blueberry Lemonade
Strawberry Mint Lime Fizz
https://vineripenutrition.com/strawberry-mint-lime-fizz
Cranberry Pomegranate Spritzer
https://vineripenutrition.com/black-eyed-pea-salsa-cranberry-pomegrante-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, you may still feel some symptoms if you overindulge. In other words, practice moderation. Eat one helping and save the extras for leftovers to enjoy again. Moderation is key. This tip is also suitable for everyone, not only those 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 fodmap 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 a great list of ideas somebody can swap to make almost any recipe a low fodmap. One is a beautiful resource by Alana from A Little Bit of Yummy!
She also has a beautiful collection of Low Fodmap Holiday Recipe Ideas
Delicious Low Fodmap Thanksgiving Menu Ideas Can Also Make Gluten-Free Thanksgiving Recipes
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, lactose in dairy products can contribute to IBS symptoms for many people. 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:
https://clinicalalimentary.blog/2017/12/31/celebration-trifle-low-fodmap/
Have a Delicious Thanksgiving with IBS
In summary, I hope some of these low-fodmap Thanksgiving recipes, menu ideas, and tips will help make having Thanksgiving with IBS a little easier! 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 enjoy helping others be as symptom-free as possible!
Wishing you the very best holiday season; stop by soon to see other delicious recipes coming soon!
Finally, if you want to 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
