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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

Navigating a Low FODMAP Diet During the Holidays? I Have Some Good News.

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Low FODMAP diet

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So you’re on the low FODMAP diet. Or maybe you’re on a therapeutic diet to deal with something like SIBO. Or maybe you have newly discovered food sensitivities.

For many of my clients whose conditions require a restrictive or therapeutic diet, the beginning of November can bring a sense of dread. So many holiday celebrations, gatherings, and events revolve around food. And especially if you’re new to your eating plan, it can seem overwhelming.

Attending a holiday gathering worried about what you’re going to eat can definitely take the fun right out of the event. You may be sad about missing out on your favorite dishes. Or you might be worried about accidentally eating something that’s going to give you trouble.

That’s why we’re going to spend the month of November focused on navigating the holidays with food restrictions. You can still have fun and enjoy delicious foods. You might just need to be a little creative.

We’re going to start with some good news.

November is here. And if you’ve been anywhere near a coffee shop or grocery store, you’ve been inundated with that fall favorite: pumpkin. And I have good news for you.

Pumpkins are Low FODMAP

That’s right. If you’re on a low FODMAP diet or don’t have a sensitivity to pumpkin, you can indulge!

Of course, no one eats plain pumpkin. I’m betting you aren’t going to pop open a can and grab a spoon. So you do have to be careful about what else is in the recipe with your pumpkin. But pumpkins are low FODMAP, and generally not problematic for most people.

And on the low FODMAP diet, you can easily have ⅓ cup of canned pumpkin without worrying about FODMAPs.

Making Sure Your Pumpkin Treat is Low FODMAP

Just because pumpkin is low FODMAP doesn’t mean that every ingredient in your pumpkin dish is. If you’re eating something you didn’t prepare, you’ve got to be careful.

Here are some tips to making sure you’re eating a low FODMAP dish:

? Ask to see the recipe and plug the ingredients into a low FODMAP tracking app. Need to find a good app? I’ve included my favorites in my IBS Resource Guide.

? Read the labels on pre-packaged pumpkin recipes, and again use your low FODMAP app.

? Make your own pumpkin treats using low FODMAP recipes.

Low FODMAP Pumpkin Recipes

Your best bet to enjoy pumpkin treats while eating low FODMAP is to make your own. A simple Google search will yield loads of low FODMAP recipes. But be mindful, not everyone who writes a low FODMAP recipe necessarily knows what they’re talking about. Either choose recipes from a trusted site or double check the ingredients and portions before you make a recipe.

I want to make this easy for you, so I’ve collected some pumpkin recipes from trusted low FODMAP sites. Enjoy!

Fodmap Everyday’s Classic Low FODMAP Pumpkin Pie

If you’re a fan of pumpkin pie, it hardly seems like fall without one. While regular pumpkin pies may contain troublesome high FODMAP ingredients like evaporated milk, you can make your own low FODMAP pumpkin pie.

This recipe from Fodmap Everyday features their low FODMAP pie crust recipe and a recommendation for a good lactose-free evaporated milk.

Fody Foods’ Pumpkin Pie

Fody Foods is another trusted name in the low FODMAP food space. They make a variety of low FODMAP products. But they also feature low FODMAP recipes on their site.

Their pumpkin pie recipe differs from the recipe above. So you may want to check both and choose based on the ingredients you already have on hand.

Monash’s Pumpkin Bread

A close second to pumpkin pie, pumpkin bread is a staple fall food for many. And Monash has come through with a recipe that will satisfy that craving without the high FODMAP ingredients.

This recipe features gluten-free flour and a little bit of sour cream!

Fodmap Everyday’s Pumpkin Cobbler

While not as pretty as a pumpkin pie or pumpkin bread, this cobbler will definitely satisfy that fall pumpkin goodie craving.

Described as a combo of a pumpkin pie, cobbler, and cake, this dish has a crust-like base, filling, and is topped with a brown sugar streusel topping.

A Little Bit Yummy’s Creamy Low FODMAP Pumpkin Soup

A creamy soup makes the perfect cozy fall dinner.

Instead of using canned pumpkin, this recipe calls for Japanese pumpkin (Kabocha squash or Buttercup squash), that you’ll buy fresh, then peel, remove the seeds, and roast.

A Little Bit Yummy’s Easy Low FODMAP Pumpkin Spice Latte

While it is possible to get a low FODMAP pumpkin spice latte at Starbucks — more on that in a minute — you can also make your own.

This latte recipe features canned pumpkin, strong coffee, and some maple syrup for sweetness.

A Little Bit Yummy’s Low FODMAP Pumpkin Pancakes

Why not add some pumpkin to your weekend breakfast? These pancakes are made with gluten-free flour and either canned pumpkin or roasted Japanese pumpkin.

And more good news: maple syrup is low FODMAP!

Fodmap Everyday’s Maple Pumpkin Spice Granola with Pecans

And speaking of breakfast…

This granola would be a great topper for lactose-free yogurt. Or if you need a quick snack, you can put some in a container and take it along!

This granola is oat-based. And it’s sweetened with brown sugar and maple syrup.

The Low FODMAP PSL — Pumpkin Spice Latte

This seasonal coffee treat has exploded in popularity over the past few years. And it’s no wonder. With the sweetness, the fall spices, and the hint of pumpkin flavor, who could resist?

Well, I have more good news for you. You can absolutely enjoy a PSL from Starbucks! You just have to be mindful of how you order it. A regular pumpkin spice latte is made with milk. While there are lactose-free milk options that are low FODMAP, regular milk at a Starbucks isn’t.

But as long as you choose a different milk option, you can still have your PSL. Almond, coconut, and oat milk will all work. You can even get that little dollop of whipped cream without worrying about getting too many FODMAPs!

Navigating Food Restrictions During the Holidays

I won’t lie. This time of year can be challenging when you’re dealing with food restrictions. But that doesn’t mean that you can’t enjoy all the get-togethers, or even fun holiday foods.

If you need some support, please reach out. Whether you have a diagnosis or not, I can help. I offer comprehensive services that include testing, dietary and supplement recommendations, and ongoing support. You don’t have to do this alone!

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