5 Thanksgiving tips for the low fodmap and gluten free

Food sensitivities got you down? Don’t let your diet restrict your holiday this season.

Here are 5 tips for planning a delicious Thanksgiving dinner without all the stress on your stomach!

5 fodmap tips for thanksgiving

Host for the Holiday

You’ll be surprised how enjoyable Thanksgiving can be when you host in your own home. Overseeing menu planning and cooking in your own kitchen eliminates a lot of food stress. Cooking at home means you can prepare every dish and know EXACTLY what’s in it, eliminating the morning after symptom surprise. 🙂 Hosting gives you the opportunity to control the menu and manage how your food is prepared!

Bring Your Own Food

Hosting not an option? Volunteer to bring a few sides you know you can eat. Or if you know the host well, ask if they can make a few alterations to the main dishes. Most people are willing to accomodate if you speak up and inform them of your needs!

Know the Triggers

A holiday centered around food can become a nightmare for those of us on restrictive diets. But it doesn’t have to be stressful! You can avoid the frenzy by knowing which foods are naughty and nice.

For Low-Fodmap followers, here is a short list of popular Fall foods that will and won’t trigger symptoms:


  • Garlic
  • Onion
  • Apples
  • Sweet Potatoes
  • Cauliflower
  • Gluten


  • Turkey (without garlic and onion)
  • Regular mashed potatoes (omit garlic, use lactose free milk)
  • Brussels sprouts
  • Green beans
  • Acorn squash
  • Pecans, Walnuts, Almonds
  • Pumpkin
  • Cranberries
  • Sourdough bread
  • Table sugar
  • Butter
  • Hard cheeses (like Parmesan, Cheddar, Swiss, etc.)

You can find some great recipes on Pinterest with these ingredients! This list makes it possible for you to enjoy homemade cranberry relish, potato dishes, and baked goods like gluten-free pumpkin bread this Thanksgiving!

Choose Dishes Everyone Will Love

Just because you’re on a diet, doesn’t mean Thanksgiving has to be bland and boring. In fact, there are many amazing recipes that your family – and your tummy – will love!

Already have some favorites? Sometimes all your recipe needs is a few minor adjustments! Try substituting a 1:1 ratio of Namaste Perfect Gluten Free Flour Blend for any of your baking recipes. Not sure what to make? No problem. Namaste’s website provides a list of gluten-free recipes to satisfy all your baking needs. You can find this flour at most grocery stores (even Walmart) or at bulk stores like Costco! For those on a low-fodmap diet, I found that this flour (brown rice based with few ingredients) does not trigger symptoms like other processed gluten-free products.

Need some menu ideas?

Here are a few of my Thanksgiving favorites:

Brussels Sprouts with Cranberries & Pecans

Slow Cooker Balsamic Brussels Sprouts from Damn Delicious

Roasted Brussels Sprouts from Food Network

Roasted Cabbage Wedges from Martha Stewart

Slow Cooker Cinnamon Sugar Butternut Squash from The Magical Slow Cooker

Cranberry Cream Cheese Jalapeno Dip

Gluten-Free Cranberry Orange Bread

Gluten-Free Coffee Cake

Gluten-Free Berry Crisp


Don’t Stress

The most important thing to remember when planning a Thanksgiving menu is to enjoy the process! Stress is known to increase the pain and inflammation in your gut, so relax!

Don’t let your diet get you down. Try these 5 tips so you can focus less on food and more on those gathered around your table this holiday!

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