functional nutrition

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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

Worried About a Thanksgiving IBS Flare? Try These Low FODMAP Thanksgiving Recipes

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Group of people holding glasses of wine, having a toast over their low FODMAP Thanksgiving dinner.

Table of Contents

If you’re in the US, you’re probably gearing up for a big Thanksgiving dinner this week. Whether you’re hosting or heading to a relatives house, you may already be thinking of all the delicious foods you’d like to have.

But what about your IBS? The last thing you want is to spend Thanksgiving evening all by yourself in a bathroom — especially if you’re not in your own home. A Thanksgiving IBS flare could ruin the whole thing.

But it doesn’t have to be that way. It is possible to eat a yummy, low FODMAP Thanksgiving dinner and keep your IBS symptoms under control — even if you’re on the low FODMAP diet.

So here it is — Your IBS Thanksgiving Recipe Guide. Read on for:

🦃 Traditional Thanksgiving foods that are naturally low FODMAP

🦃 A low FODMAP Thanksgiving Dinner Recipe round-up from my favorite Low FODMAP recipe blogs

🦃 A Thanksgiving pep talk

Thanksgiving Foods That Are Naturally Low FODMAP

The low FODMAP diet can feel really restrictive, especially around the holidays. But I have good news for you! Many dishes on the traditional Thanksgiving table are naturally low in FODMAPs.

Turkey

Yes, the star of the show is naturally low FODMAP. You’ll need to watch out for seasonings though. Remember that garlic and onion are 2 of the biggest FODMAP offenders. But as long as you avoid high FODMAP seasonings, you should be good to go with the bird.

Potatoes

Those fluffy, yummy mashed potatoes can be low FODMAP. The potatoes themselves are fine. Most mashed potatoes contain dairy products, and because of the lactose naturally found in dairy, these foods can cause problems for people with IBS.

But there are lots of low FODMAP dairy options available. Your best bet is having mashed potatoes made with lactose-free milk. But you don’t need to worry about the butter. Real butter is low in FODMAPs.

Also, be on the lookout for garlic in your mashed potatoes — and that includes garlic powder too.

Sweet Potatoes

You can have up to ½ cup of mashed sweet potatoes and still stay low FODMAP. Sweet potato casserole can be just fine on the low FODMAP diet as long as FODMAPs don’t sneak in with the other ingredients. Not sure which ingredients to watch out for? I recommend getting a good low FODMAP app. You can find my favorite in the free IBS Resource Guide.

Green Beans

Green beans are a safely low FODMAP food. You can cook them in a variety of ways to keep them low FODMAP. But watch out for the traditional green bean casserole. Many of the added ingredients are high in FODMAPs.

Low FODMAP Ingredient Swaps

If you have specific Thanksgiving recipes that you just don’t want to give up, it’s possible to swap out some of the high FODMAP ingredients for low FODMAP options. No, the recipe won’t be exactly the same. But often you can doctor up a high FODMAP recipe to make it low FODMAP without compromising the overall experience.

Low FODMAP Recipe Roundup

A google search for “Low FODMAP Thanksgiving Recipes” will yield almost 2 million results. So, you’ve got lots of recipes to choose from. But I’d like to save you some time and help you avoid sifting through all that. So here are some low FODMAP holiday recipes from low FODMAP recipe blogs I know and trust.

Low FODMAP Turkey and Ham

Maple Glazed Turkey Breast from Rachel Paul’s Food

Fastest and Easiest Low FODMAP Turkey Ever from FODMAP Everyday

Citrus & Herb Crisp Whole Roast Low FODMAP Turkey from Fody Foods

Beer and Brown Sugar Brined Turkey from FODMAP Everyday

Easy Low-FODMAP Lemon and Herb Butter Roasted Turkey Recipe from Rachel Paul’s Food

Maple Brown Sugar Glazed Ham from Rachel Paul’s Food

Low FODMAP Stuffing and Dressing

Low FODMAP Stuffing from A Little Bit Yummy

Savory Low-FODMAP Stuffing/Dressing Recipe from Rachel Paul’s Food

Classic Low FODMAP Sourdough Stuffing from FODMAP Everyday

Cornbread Stuffing from Pretty Delicious Life

Low FODMAP Stuffing with Grapes and Pecans from A Little Bit Yummy

Low FODMAP Potatoes and Sweet Potatoes

Low FODMAP Potato Gratin from FODMAP Everyday

Low FODMAP Cheesy Scalloped Potatoes from Rachel Paul’s Food

Traditional Low-FODMAP Gravy from Rachel Paul’s Food

Make Ahead Low FODMAP Gravy from FODMAP Everyday

Low-FODMAP Five-Ingredient Caramelized Sweet Potatoes from Rachel Paul’s Food

Sweet Potato Casserole from Karlijn’ Kitchen

Low FODMAP Mini Sweet Potato & Carrot Casseroles from A Little Bit Yummy

Low FODMAP Mashed Sweet Potatoes with Candied Spiced Pecans by FODMAP Everyday

Grandma’s Special Low FODMAP Sweet Potato Casserole 2 Ways from Rachel Paul’s Food

Low FODMAP Thanksgiving Side Dishes

Low FODMAP Green Bean Casserole from A Little Bit Yummy

Pan Roasted Green Beans with Almonds from FODMAP Everyday

Delicious & Easy Low-FODMAP Traditional Dinner Rolls from Rachel Paul’s Food

Spiced Citrus Cranberry Sauce from FODMAP Everyday

Low FODMAP Creamed Spinach from Karlijn’ Kitchen

Low FODMAP Thanksgiving Desserts

Low FODMAP Classic Pumpkin Pie from FODMAP Everyday

Low FODMAP Pecan Pie from Rachel Paul’s Food

Low FODMAP Cheesecake from A Little Bit Yummy

Low-FODMAP Maple Spice Bundt Cake with Caramel Icing From Rachel Paul’s Food

Low FODMAP Recipe Collections

✔ From Karlijn’s Kitchen

✔ From A Little Bit Yummy

✔ From Rachel Paul’s Food

IBS Thanksgiving Pep Talk

You might blow your low FODMAP diet on Thanksgiving. Yes, this really is a pep talk. Keep reading…

It’s okay if you eat something that’s not on plan. You’re human. And Thanksgiving is just about the most food-centered holiday you’ll find. It can be hard to stick to a therapeutic diet on a day like that — even when you know it will make you feel better.

But Thanksgiving is more than just food. This time of year is fraught with emotions for many people. It’s a time of year when joy and pain both seem to be heightened. And when that happens, you may simply not have the capacity to dedicate yourself to sticking to your low FODMAP diet.

I wish I could write you a principal-style pass or get-out-of-the-bathroom-free card so you could navigate this holiday without having to worry about an IBS flare up. Unfortunately, that’s not in my power. But I can do a couple of things for you.

👉 Remind you that it’s okay if you mess up. (It really is)

👉 Give you some resources to help you deal with a flare, should it occur.

👉 Be here for you if you need some help.

I’ve been operating my practice for 10+ years now and have helped literally hundreds of people with their IBS and digestive issues. If you’re sick and tired of having to plan your life around your digestion, it might be time to do something about it.

If you’d like to talk about your options, you can book a consultation with me.

Or if you need some help navigating the low FODMAP diet, I’ve got just the thing. I created the IBS Relief Blueprint with IBS sufferers in mind. I know how challenging it can be to figure out and follow the low FODMAP diet. So I created this program to make it as simple and straightforward as possible. I’ve been sharing this information with my 1:1 clients for years, but I wanted everyone who reads this blog a chance to have access to this information as well.

So whether you’re already working with a knowledgeable practitioner and just need a little more low FODMAP support, or you’ve got budget constraints that put you in more of a DIY category, this program is for you.

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