7 IBS-Friendly Holiday Recipes


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The holiday season is known to be the most food-centric part of the year, bringing some of our favorite family recipes to the table. But if you or a one of your guests suffer from food sensitivities, this time of year may also bring a lot of stress to both your mind and digestive tract. One restriction in particular, FODMAPs (short-chain carbohydrates that are resistant to digestion) lurk everywhere in holiday spreads.

People with food sensitivities may experience bloating, cramping, gassiness, and diarrhea when eating foods high in FODMAPs. Common culprits during the holidays are broccoli, brussels sprouts, garlic, high fructose corn syrup, milk, onions, soft cheeses, and wheat. Foods lower in FODMAPs – and generally safe for those with sensitivities – include berries, corn, ginger, green beans, hard cheeses, herbs/spices, lactose-free dairy, maple syrup, meat, potatoes (regular and sweet), and rice.

Make your holidays inclusive for all of your guests with these low-FODMAP recipes:

1. Simple Roasted Turkey Breast

2. Maple Sweet Potato Mash

3. Easy Green Bean Salad

4. Cornbread Stuffing with Brussels Sprouts & Squash*

5. Herbed Brown Rice with Grilled Zucchini and Pepitas

6. Tofu, Squash and Kale Salad with Maple Vinaigrette**

7. Whole Roasted Lemon-Herb Chicken on a Bed of Vegetables


Get more personalized guidance on navigating the holidays with food sensitivities when you meet with a Foodsmart dietitian. They will help you create the perfect game plan to fill your plate with foods that you – and your gut – enjoy!



*Sub in kale for the brussel sprouts to make this IBS-friendly!

**Omit the onion to make this IBS-friendly!

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