Our favorite gluten-free and low FODMAP Thanksgiving recipes
The holidays are coming up, and if you are on a Low FODMAP diet, you might be wondering what that means for you. You may have gotten used to avoiding the necessary FODMAPs in your everyday meals, but what does it take to have a Low FODMAP Thanksgiving?
We got you covered! It might feel like all of your Thanksgiving favorites are a no-go on the low FODMAP diet, but I am here to tell you that isn’t the case!
We rounded up our favorite Low FODMAP Thanksgiving recipes that are easy to make and absolutely delicious, so your whole family will enjoy it!
So, keep reading, and let’s get cooking!
What is a Low FODMAP diet?
FODMAP stands for Fermentable Oligo Mono Di Saccharides and Polyol. These are certain types of carbohydrates that can cause uncomfortable GI symptoms such as bloating, gas, and diarrhea when they are digested.
Going on a low FODMAP diet means that you remove foods that have those carbohydrates to see if your symptoms improve. And then you start to add foods back in to see if they cause symptoms.
Long term, people can usually find that they can tolerate some foods that are higher in FODMAPs, while other foods will keep causing symptoms. If you find that some foods continue to cause symptoms, you need to continue to avoid those foods.
This means that long term, you may need to modify some of your favorite recipes and meals to keep them FODMAP friendly, so they don’t cause uncomfortable GI symptoms.
Which foods are not allowed for a low FODMAP Thanksgiving?
My favorite thing about Thanksgiving is that everyone’s family has different traditions and favorite recipes! This list might not cover everything your family makes, so if you have questions about how your favorite recipes/meals fit in on a low FODMAP diet, we definitely suggest you talk to a registered dietitian.
Some of the more traditional foods that people cook with on Thanksgiving that AREN’T low FODMAP are:
- Sweet Potatoes
- Green beans
- Brussel Sprouts
- Chicken Stock (made with onion or celery)
- Regular Milk
It is true that some of those foods can be considered low FODMAP up to a certain amount, but you also need to remember that FODMAPs can have an additive effect.
What does that mean exactly?
Look at the list below. These foods can technically be considered low FODMAP in the following quantities:
- Sweet potato- ½ cup
- Green beans- 15 beans
- Brussel Sprouts- 2 sprouts
- Shitake Mushroom- ½ mushroom
Now you might say, “Klara I don’t have more than ½ cup of sweet potato at dinner” or “I just do a small scoop of green bean casserole” or “I can stick to 2 Brussel sprouts” which would keep the portion in the safe zone.
But you have to remember that the FODMAPs in the sweet potato, will add to the FODMAPs in the green beans and Brussel sprouts. So while each food is low FODMAP in its individual portion, when you add them together, you get a meal that is not low FODMAP friendly.
Products to Buy at the Store for Low FODMAP Thanksgiving
Disclosure: This post contains affiliate links. This means I earn a percentage of any sales made through those links, at no extra cost to you. Affiliate links are identified with an asterisk (*).
I love that I’ve seen more low FODMAP products popping up on shelves in the grocery store nowadays, which can make Thanksgiving prep a lot easier. Some of our favorites include:
FODY Foods Garlic Infused Oil*
FODY Foods Shallot Infused Oil*
FODY Foods Vegetable Soup Base*
FODY Foods Lemon and Herb Seasoning*
You can also find a whole list of low FODMAP Certified products here.
8 Delicious Low FODMAP Thanksgiving Recipes
Low FODMAP Turkey
Don’t settle for dry turkey this year. Our Low FODMAP turkey breast recipe is easy to put together, and we included instructions for the oven and the air fryer* so you can free up your oven space for other things.
Low FODMAP Mashed Potatoes
Who else loves mashed potatoes? We do! Our low FODMAP mashed potatoes recipe is done in the slow cooker. So, you can set it, forget it and focus on your other low FODMAP Thanksgiving treats!
Low FODMAP Gravy
What is Thanksgiving without gravy? This gluten-free gravy comes together really quickly and can be made using turkey drippings or low FODMAP chicken stock*.
Low FODMAP Stuffing
I bet you thought that following a low FODMAP diet meant you couldn’t enjoy stuffing this year for Thanksgiving? Well, I am here to tell you otherwise.
Traditional stuffing is made with a lot of ingredients that aren’t low FODMAP friendly. Our version is easy to make, and so delicious, you won’t even miss the traditional stuffing.
Low FODMAP Cornbread
What goes better with a fall meal than some cornbread? Our version is light, airy, plus it is FODMAP friendly and gluten-free!
Low FODMAP Carrots
While I love a good green bean casserole, unfortunately, this isn’t a great low FODMAP Thanksgiving option since green beans and mushrooms are high in FODMAPs. These low FODMAP roasted carrots are a good alternative, and they are easy to prepare ahead.
They also hold well in the fridge, so you can make these ahead and reheat when ready to serve (which would make it a good meal prep item!)
Low FODMAP Collard Greens
Since Brussel Sprouts, another traditional Thanksgiving veggie, is not low FODMAP, try this delicious collard green recipe instead. And it comes together in less than 10 minutes!
Low FODMAP Cranberry Sauce
You can’t forget the cranberry sauce! While cranberries can contain higher levels of FODMAPs in certain portions, the lovely people at Monash University have this amazing low FODMAP cranberry sauce recipe that will fit the bill for your Thanksgiving meal!
Photo courtesy of Monash University
Whether you are a novice in the kitchen, or a seasoned chef, Dietitian Klara will work with you to help you reach your nutrition goals. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating, Cooking with Diabetes and Cooking with Food Sensitivities Guide.