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Low-FODMAP Thanksgiving Guide | Low FODMAP Diet by FODMAP Life

It’s almost time for your Low-FODMAP Thanksgiving! Yum, I can’t wait! Check out my handy guide above that includes foods from a traditional Thanksgiving feast.

  1. Under the ENJOY column you’ll see low-FODMAP foods
  2. Under the LIMIT column you will see low-FODMAP servings for the foods listed. Consuming any portions higher than the servings noted in that column could make the food you are consuming moderate to high in FODMAPs.
  3. In the AVOID column you will see typical foods you should avoid, unless they are gluten-free and made without high-FODMAP ingredients.

Remember garlic, onion, high fructose corn syrup, high amounts of wheat, high-lactose foods (among other high-FODMAPs) are found in many pre-made gravies, sauces, condiments and prepared foods. Check out my list here if you’re curious about the content of other foods.

When in doubt for your low-FODMAP Thanksgiving, make your own dish (see recipes below) or just stick to healthy portions of turkey, low-FODMAP vegetables, and a gluten-free dessert. Limit the amount of sugars you have and watch your portions and how many different foods you have. Thanksgiving in the past for me was always a time where I would spend days after not feeling well, not only because of the FODMAPs I was unaware of, but also from trying too many different foods (I think those with IBS have an even harder time making sense of so many different foods in the gut at once – and what’s so fun about feeling crappy afterward!). If you must imbibe, please drink responsibly and stick to one glass of wine, beer or other low-FODMAP alcohol (no dessert or “sticky” wine, no rum).

Did you see my Low-FODMAP Fall and Thanksgiving Recipe Roundup 2016?  Be sure to check it out for many delicious recipes from low-FODMAP diet bloggers, health coaches, and dietitians!

Also, take a look at RDN, FODMAP and IBS Expert Kate Scarlata’s helpful Thanksgiving post and recipes here as well as Gluten Free, Low FODMAP Thanksgiving Recipes Everyone Will Love by RDN, FODMAP Dietitian E.A. Stewart (a.k.a. The Spicy RD).



Low-FODMAP Cranberry Sauce

  • One 12-ounce bag of fresh cranberries
  • ½ cup maple syrup
  • ½ cup water
  • Zest of 1/2 medium orange
  • Zest of 1/2 medium lemon
  • ½ teaspoon ground cinnamon
  1. Rinse cranberries and drain off excess water.
  2. In a medium saucepan, combine cranberries, maple syrup and water. Bring mixture to a boil over medium-high heat, then reduce heat to medium-low and cook, stirring occasionally, until the cranberries have popped and the mixture has thickened to your liking, about 5 to 10 minutes.
  3. Remove pot from heat and stir in orange and lemon zest, plus cinnamon. Taste and, if mixture is too tart add more maple syrup to taste.

This delicious recipe was adapted to be made low-FODMAP from CookieandKate.com

Low-FODMAP Alcohol Guide

  • Red, Sparkling, Sweet, White, Dry – 1/2 glass (75 ml) to 1 glass (150 ml) is low in FODMAPs and should be tolerated by most with IBS.
  • Beer – 1/2 can (188 ml) or 1 can (375 ml) is LOW in FODMAPs and should be tolerated by most with IBS.
  • Gin – 1/2 serving (15 ml) or 1 serving (30 ml) is LOW in FODMAPs and should be tolerated by most with IBS.
  • Rum – 1/2 serving (15 ml) or 1 serving (30 ml) has excess amounts of fructose which makes it HIGH in FODMAPs and should be avoided.
  • Vodka – 1/2 serving (15 ml) or 1 serving (30 ml)  is LOW in FODMAPs and should be tolerated by most with IBS.
  • Whiskey – 1/2 serving (15 ml) or 1 serving (30 ml)  is LOW in FODMAPs and should be tolerated by most with IBS.

Keep it simple, enjoy, and most of all, please relax this holiday season and take it easy! With love ~ Colleen

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cropped-bec_6825.jpgBe good to yourself and your gut!

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme