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Enjoy a Stress-Free Thanksgiving with These IBS-Friendly Food Tips!

Published 5 months ago • 1 min read

HeyReader,

Thanksgiving is a time to gather, celebrate, and enjoy delicious food with loved ones. However, for those with IBS or food sensitivities, the holiday buffet can feel more like a minefield than a feast. The pressure to navigate rich, indulgent dishes while avoiding potential triggers can make it hard to relax and fully enjoy the holiday.

But don’t worry—this year can be different! With a little preparation and some strategic food swaps, you can savor the season without sacrificing your comfort. Below, you’ll find practical tips to help you enjoy the festivities while keeping your gut happy. Let’s make this Thanksgiving one to remember for all the right reasons!

Here are some IBS-friendly Thanksgiving recipe swaps to help you navigate the holiday feast with ease.

  1. Herb-Roasted Turkey with Garlic-Infused Olive Oil Instead of a turkey slathered in garlic and onions, try garlic-infused olive oil to add that savory depth of flavor without triggering symptoms. Simply rub the turkey with olive oil, thyme, rosemary, and the infused oil before roasting for a juicy and tender centerpiece.
  2. Low-FODMAP Stuffing Traditional stuffing is loaded with onions and garlic, but you can make a delicious version with gluten-free bread, fresh herbs (like sage, rosemary, and thyme), and low-FODMAP chicken broth. Sautéed carrots and celery leaves can provide the perfect crunch and flavor, making this a tasty, IBS-friendly side
  3. Creamy Mashed Potatoes (Make sure it’s Lactose-Free!) Swap regular milk for lactose-free milk and use dairy-free butter for a creamy, satisfying side dish that’s gentle on your stomach.
  4. Roasted Green Beans with Olive Oil Roast Green Beans with olive oil, salt, and pepper - drizzle some maple syrup and add red pepper flakes for a good kick!
  5. Pumpkin Pie (Low-FODMAP) Make a low-FODMAP pumpkin pie using lactose-free milk and a gluten-free pie crust for an IBS friendly dessert!

For additional tips on how to navigate the holiday buffet, check out this link for additional ideas. Or, If you would like holiday recipes, grab your free recipe guide here.​

With a little planning and these simple swaps, you can enjoy a delicious Thanksgiving feast that leaves you feeling satisfied and comfortable, so you can focus on what truly matters—cherishing the moments with your loved ones.

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Wishing you a Happy Thanksgiving,

​

Cari

Riker Nutrition Consulting

Cari Riker, Registered Dietitian Nutritionist

Hi, I’m Cari, a registered dietitian and founder of Riker Nutrition. I help people with food intolerances, hormone imbalances, and chronic conditions like diabetes or high cholesterol take control of their health through personalized nutrition. If you’re tired of the guesswork and want simple, practical support—you're in the right place. In my emails, you can expect: ✔️ Nutrition tips tailored to your needs ✔️ Lifestyle advice to support your goals ✔️ Product recommendations I trust and use myself Whether you're managing food sensitivities, trying to balance hormones, or working toward sustainable weight goals, I’ll help you make confident, informed choices for your health—one step at a time.

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