![]() Sweet potatoes are low in FODMAPS but where candied sweet potatoes become a problem is the addition of marshmallows (often made with high-fructose corn syrup). We just recommend limiting your serving size of this moderate-FODMAP food. Fortunately, you can easily prepare your own (see the recipe below) using fresh cranberries. When it comes to commercially prepared cranberry sauces, however, the primary concern is sugar – especially high-fructose corn syrup. Cranberry SauceĬranberries aren’t among the highest FODMAP fruits, but they do contain oligo-fructans. If you want to add that element of richness, throw in some diced bacon. To make this dish low FODMAP, go with roasted, steamed, or sauteed green beans. The problem is the condensed cream of mushroom soup and the fried onions. The good news is green beans are low in FODMAPs. Though green bean casserole doesn’t appear on every Thanksgiving table, it’s still a very popular side dish for the holiday. If you’re cooking for a large group who don’t care about FODMAPs, set aside a small portion of the potatoes before adding the rest of the ingredients so you have a few servings of the lower FODMAP option. Use plenty of salt and pepper for seasoning. To keep your mashed potatoes low FODMAP, limit the use of butter and mash them with lactose-free milk. While potatoes themselves are low-FODMAP, most people load them up with butter, milk, and sour cream. Limit your use of onion and garlic as flavoring and consider baking the stuffing separate from the turkey to moderate the fat content. One simple swap is to use a low FODMAP bread like Schär Deli Style Bread or Schär Multigrain Ciabatta instead of wheat bread. StuffingĪnother tough one, stuffing is traditionally made with cubed bread and onion, both of which are high in FODMAPs. You can always use water instead of milk as the base for your gravy and consider using cornstarch or Schär Mix It! Universal to thicken the gravy instead of flour. Not only is gravy full of fat, but two of the main ingredients (flour and milk) are packed with FODMAPs. This is where things start to get tricky. Even if you stuff the turkey with garlic, onion, and high-FODMAP veggies it won’t affect turkey itself to any significant degree. As long as you prepare the turkey yourself to avoid potentially high-FODMAP additives and flavoring agents, you should be good to go. Good news! Turkey is naturally free from FODMAPs. Here are 9 low FODMAP swaps to try this Thanksgiving: 1. ![]() There are several low FODMAP swaps you can make for traditional Thanksgiving favorites to ensure you have a healthy and satisfying Thanksgiving meal. If you’re not quite ready to ask your family to adjust their Thanksgiving menu to make it low FODMAP-friendly, you still have options. Fruits, vegetables, grains, and dairy products all have foods on the list which makes it tough to plan a menu – especially a holiday menu. 9 Low FODMAP Swaps for ThanksgivingįODMAPs can be found in a wide variety of foods across the entire spectrum. Here’s what you need to know about high FODMAP foods that tend to show up on the Thanksgiving table along with some low FODMAP swaps to consider. ![]() You don’t necessarily need to rethink your entire Thanksgiving menu, though it’s a good idea to do a little research and provide options when possible. Whether you follow the low FODMAP diet yourself or you’re cooking for someone who does, know that Thanksgiving doesn’t have to be a nightmare. People who suffer from IBS often find that following a low FODMAP diet provides some relief, though it can certainly make meal-planning a challenge. Dietary issues are incredibly common, so it’s important to consider the needs of all your guests when planning a Thanksgiving menu. ![]()
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