While there is much to be grateful for, Thanksgiving dinner can be a challenge for those of us with IBS. The traditional Thanksgiving feast can serve up a tummy full of digestive distress.
But it doesn’t have to be that way! Here are my five low-FODMAP Thanksgiving tips & tricks to keep your belly happy and IBS free, as well as enjoy the fun of Thanksgiving.
Check out over 500 more low-FODMAP recipes on my blog. IBS-friendly. You will also love Dr. Rachel’s Best Collection of Low-FODMAP and Gluten-free Recipes for your Thanksgiving Menu.
Be happy and healthy,
Rachel Pauls, MD
Dr. Rachel’s Five Tips and Tricks for a Low-FODMAP Thanksgiving; Free of IBS!
- Plan ahead. If you’re not eating at home, call your hosts and find out what’s on the menu. Better yet, offer to bring a low-FODMAP dish to share!
- Be sure to try my Savory Low-FODMAP Stuffing recipe, my Marvelous Low-FODMAP Rosemary Maple Chicken recipe, my Superb low-FODMAP Sweet Potato Casserole, as well as this scrumptious Low-FODMAP Pumpkin Butter, these yummy Low-FODMAP Pumpkin Bars, my perfecto Low-FODMAP Pumpkin Pie, and my delicious low-FODMAP Maple Egg Bread for your bread basket. And don’t forget this Low-FODMAP Chicken Pot Pie recipe for your leftover bird (These and more low-FODMAP Thanksgiving recipes are all on my Low-FODMAP Thanksgiving Menu blog)
- Consider being the designated driver. Alcohol and IBS don’t mix well, plus drinking will make you more likely to be enticed by foods that will trigger your symptoms.
- If you do want a drink, choose low-FODMAP options like wine, beer, gin, vodka and whiskey but be careful to avoid any mixed drinks that contain high-fructose corn syrup (like soft drinks or syrups) or fruity cocktails.
- Check out my Low-FODMAP Blog on Cocktail Happy Hour for more tips and my recipe for this top shelf Low-FODMAP Gin Fizz!
- Have a small bite before you go, or bring something with you. Appetizer hour can be laden with high-FODMAP temptations, and if you’re hungry it will be even tougher to abstain. Try small packs of nuts or seeds, or a cheese stick in your purse or pocket for a protein-packed snack.
- Travel smart. The stress of traveling (and sometimes the in-laws) can trigger IBS symptoms. Be sure to pack your favorite low-FODMAP essentials; check out my Packing for a Low-FODMAP Trip for some other great ideas on vacationing low-FODMAP. You may also want to read my When the Low-FODMAP Diet isn’t Enough for your IBS; Dr. Rachel’s Suggested Additive Tips and Treatments for some extras to your bag.
- Pause before eating. People who make their choices all at one time eat less than those who keep refilling when each dish is passed. Overindulgence, even low-FODMAP, can trigger IBS symptoms.
- Also, if you eat a bit slower and make sure to stay hydrated, you will be more likely to heed your cues when you are full! Save some room for that dessert, friends! 🙂
Here’s a video with a few more of my do’s and don’ts for a low-FODMAP Thanksgiving, free of IBS. Above all, enjoy the special time with all your special ones.
