Thanksgiving is a time to gather, give thanks, and feast. But for those dealing with digestive issues, the holiday table can be a source of stress rather than joy. Whether it’s you, a loved one, or a good friend who is dealing with various kinds of digestive woes, traditional holiday dishes may leave you feeling bloated and gassy.
One of the best ways to alleviate digestive issues is to make certain dietary changes. A low-FODMAP eating plan that eliminates certain types of carbohydrates that can cause digestive problems (see sidebar) can be beneficial for reducing, or even eradicating, symptoms.
Getting used to low-FODMAP cooking can take some time, especially with so many holiday favorites off the table. The good news is that there are still plenty of ways to use permitted foods to create a meal that goes big on flavor while being gentle on the tummy. Eating for gut health doesn’t have to mean sacrificing taste and nutrition.
If you’re preparing a Thanksgiving feast for family or friends who are trying to get a grip on their digestive health, or perhaps you’re the one who needs to eat well while forgoing some of your favorite foods, these recipes will help you create a low-FODMAP menu that’s easy on digestion, satisfying, and in good taste!
Citrus Maté Fizz
This non-alcoholic drink is bitter-sweet, citrusy, bubbly, and easy on the stomach. It can also be made with rooibos tea instead of yerba maté, and orange juice in place of grapefruit.
Curried Deviled Eggs
Well-crafted deviled eggs never disappoint as an appetizer. Along with Dijon and vinegar, curry powder is incorporated into the filling of these devilish eggs for some unexpected flavor. Using lactose-free yogurt for a creamy filling is a digestive-friendly alternative to mayonnaise.
Ginger Tempeh Crumble with Cilantro Rice
Inspired by the flavor and texture profile of bulgogi, Korean marinated and barbecued beef, this crumbly ginger tempeh is sure to be a crowd-pleaser—especially with some peanuts for an added crunch. Pair it with cilantro rice for an easy, flavorful plant-based dinner. Tempeh is generally considered low in FODMAPs, making it a suitable protein source for those following a low-FODMAP diet. The fermentation process helps break down FODMAP components of soy, making tempeh easier to digest.
Tomato Braised Turkey Meatballs with Lemon-Scented Quinoa
Tender turkey meatballs are bathed in a lively, gut-friendly tomato sauce and served accompanied by a lemony quinoa. This is a dish that’s more sophisticated than you’d expect from the effort required to prepare it. For the meatballs, oat bran is a low-FODMAP alternative to breadcrumbs, while quinoa is a power grain that delivers protein and a range of vital micronutrients while also being low in FODMAPs.
Cocoa Strawberry Crumble Bars
This healthy low-FODMAP dessert is a satisfying way to end a meal that won’t leave anyone feeling bloated, gassy, or out of sorts. Think of it as a cross between crisp and crumble with a hint of cocoa in each bite.
This collection originally appeared on alive.com as “Go with Your Gut.”
