Dr. Rachel’s Five Tips and Tricks for a Low-FODMAP Thanksgiving; Free of IBS!

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While there is much to be grateful for, Thanksgiving dinner can be a challenge for those of us with IBS.  The traditional Thanksgiving feast can serve up a tummy full of digestive distress.

But it doesn’t have to be that way!  Here are my five low-FODMAP Thanksgiving tips & tricks to keep your belly happy and IBS free, as well as enjoy the fun of Thanksgiving.

Check out over 300 more low-FODMAP recipes on my blog.

Be happy and healthy,

Rachel Pauls, MD

Dr. Rachel’s Five Tips and Tricks for a Low-FODMAP Thanksgiving; Free of IBS!

  1. Plan ahead. If you’re not eating at home, call your hosts and find out what’s on the menu. Better yet, offer to bring a low-FODMAP dish to share!
  2. Consider being the designated driver. Alcohol and IBS don’t mix well, plus drinking will make you more likely to be enticed by foods that will trigger your symptoms.
    • If you do want a drink, choose low-FODMAP options like wine, beer, gin, vodka and whiskey but be careful to avoid any mixed drinks that contain high-fructose corn syrup (like soft drinks or syrups) or fruity cocktails.
    • Check out my low-FODMAP blog on cocktail time for more tips and my recipe for this top shelf low-FODMAP gin fizz!
  3. Have a small bite before you go, or bring something with you. Appetizer hour can be laden with high-FODMAP temptations, and if you’re hungry it will be even tougher to abstain.  Try one of my low-FODMAP Happy Bars or Happy Jerky, small packs of nuts or seeds or a cheese stick in your purse or pocket for a protein-packed snack.
  4. Travel smart. The stress of traveling (and sometimes the in-laws) can trigger IBS symptoms. Be sure to pack your favorite low-FODMAP essentials, and don’t forget to tuck a few low-FODMAP Happy Bars in your carry-on bag.
  5. Pause before eating. People who make their choices all at one time eat less than those who keep refilling when each dish is passed. Overindulgence, even low-FODMAP, can trigger IBS symptoms.
    • Also, if you eat a bit slower and make sure to stay hydrated, you will be more likely to heed your cues when you are full!  Save some room for that dessert, friends! 🙂

Here’s a video with a few more of my do’s and don’ts for a low-FODMAP Thanksgiving, free of IBS.   Above all, enjoy the special time with all your special ones.

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