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Alyssa Simpson RD, CDE, CLT
Alyssa Simpson

RDN, CGN, CLT
(602) 422-9800

Sibo Doctor Approved
certified gastrointestinal nutritionist
Sibo Doctor Approved
certified gastrointestinal nutritionist

Can You Eat a Delicious Thanksgiving Dinner on the Low FODMAP Diet? Yes! Here’s How

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Low FODMAP diet

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It’s almost here. The biggest eating day of the year. You might gather with family and friends. You may watch a football game or two. You may even take some time to count your blessings. But let’s face it. When it comes down to it, Thanksgiving is all about the FOOD!

But if you’re on a low FODMAP or other restrictive therapeutic diet, you may be worried about being able to enjoy this holiday. And while you may have to make some adjustments, you can still eat delicious foods that fit right into this traditional feast.

Your Thanksgiving may require a bit more strategy than it did before you were on a specialized diet. But that doesn’t mean you can’t still eat and have fun. Last year, I shared my best tips on how to navigate Thanksgiving. This year, we’re talking all about the food.

Naturally Low FODMAP Thanksgiving Foods

There are plenty of foods on your Thanksgiving table that are naturally low in FODMAPs. And if you focus on these foods, you can eat your meal without paying the price later with symptoms like diarrhea, bloating, gas, or pain.

Load up on these low FODMAP Thanksgiving staples:

Turkey

Yes, turkey is low FODMAP.

? What to watch out for:

You do have to be careful about how your turkey is seasoned. You want to avoid garlic and onion. If you aren’t making the turkey yourself, check with your host and see if they can choose low FODMAP seasonings when preparing the bird.

Potatoes

If mashed potatoes are a favorite, you’re in luck! There is no reason you can’t enjoy a hearty helping of mashed potatoes on the low FODMAP diet.

? What to watch out for:

Most people use dairy products like cream, sour cream, or half and half to make their mashed potatoes thick and creamy. But there are plenty of low FODMAP dairy options out there including Organic Valley Lactose Free Half and Half. Also make sure to avoid garlic in your mashed potatoes as well.

Green Beans

Green beans are a great veggie choice on a low FODMAP diet. Fresh green beans can be roasted or sauteed.

? What to watch out for:

Traditional green bean casserole is a no-go on the low FODMAP diet. The canned soup, milk, and fried onions make this dish very high in FODMAPs.

Sweet Potatoes

Sweet potatoes are low FODMAP for up to a ½ cup serving. You can mash them up with maple syrup, butter, and pecans for a low FODMAP version of sweet potato casserole.

? What to watch out for:

Be mindful about portions on this one. You want to stick to the ½ cup serving. And if you’re eating someone else’s Sweet Potato Casserole, check the added ingredients for hidden FODMAPs.

When You Aren’t the One Cooking

If you’re hosting Thanksgiving dinner, you get to control what goes on the table. But even if you’re eating off someone else’s menu, there are things you can do to make sure there are low FODMAP options available for you:

Talk with the host in advance

Let them know your dietary restrictions and find out which foods they’re serving that will work for you. I’m not suggesting you ask them to plan their menu around you. But if you know in advance what you can eat, your day can go smoother.

Bring a dish to share

You can control what you make. So decide which Thanksgiving dish means the most to you and bring a low FODMAP version.

Don’t show up starving

It’s much harder to make good food choices when you’re really hungry. I suggest having a small snack before you head to someone else’s Thanksgiving dinner. Then you’ll be able to think straight and make the best choices available.

Low FODMAP Thanksgiving Recipes

When you are making the meal, you’ve got all the power! You can make some (or all) of your dinner low FODMAP so you don’t have to miss out on anything.

A Google search will yield lots of Thanksgiving recipes that will work great with the low FODMAP diet. But remember to make sure you’re getting your recipes from a reliable source. Or you can take a few minutes to check the ingredients with your low FODMAP app.

But to save you time (and internet overwhelm), I’m including a few traditional Thanksgiving favorites made low FODMAP style here.

Low FODMAP Whole Roast Turkey

This recipe skips the troublesome garlic and onions for equally tasty low FODMAP options.

Low FODMAP Mashed Potatoes and Gravy

With a few ingredient swaps, this recipe will give you a low FODMAP version of this holiday classic.

Low FODMAP Mashed Sweet Potatoes

This recipe has a sneaky ingredient that will allow you to eat more than just ½ cup without blowing out your FODMAP totals.

Low FODMAP Green Beans

The addition of almonds makes these holiday green beans special — without the problematic ingredients in the traditional casserole.

Low FODMAP Green Bean Casserole

If Thanksgiving just isn’t the same without a green bean casserole, check this one out. You’ll trade the high FODMAP onions for a cheesy breadcrumb topping.

Holiday Stuffing

This recipe utilizes sourdough bread and low FODMAP seasonings so it’s safe to eat on the low FODMAP diet.

Low FODMAP Pumpkin Desserts

I get how important pumpkin is during the Thanksgiving season, so I posted an entire blog about it!

Find Some Support

Navigating the holidays when you’ve got IBS or food sensitivities can be a challenge. And it can feel isolating. I always encourage my patients to ask for help and support. The people who care about you will also care about your dietary restrictions. Whether they’re willing to make some tweaks to a holiday meal or just offer a hug when you feel overwhelmed, it’s okay to ask for help.

And I’m here too. I specialize in working with clients who have digestive issues. Whether you have a diagnosis and need support in your healing process or you’re not sure what’s going on, reach out and let’s talk.

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registered dietitian weight loss tips
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