When in doubt for your low-FODMAP Thanksgiving, make your own dish or just stick to healthy portions of turkey, low-FODMAP vegetables, and a gluten-free dessert. Limit the number of sugar 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).
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.
Be sure to check it out for many delicious recipes from low-FODMAP diet bloggers, health coaches, and dietitians!
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
INSTRUCTIONS
- Rinse cranberries and drain off excess water.
- 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.
- 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 Caloriesworld.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
