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Low FODMAP Christmas Guide For 2020

Last updated on Dec 16th, 2020 Authored by Alana Scott     Reviewed by Joanna Baker (APD)
Low FODMAP Christmas Guide 2020

Christmas has snuck up on me this year! The first few months of 2020 crawled by in COVID confusion and then the last two months have gone in a flash. This year Christmas is going to be celebrated in a range of different ways and it might not be your usual festive occasion. That means my low FODMAP Christmas Guide for 2020 has a mixture of tips for staying at home or mingling with others. As always please listen to the health care professionals in your area and stay safe.

Stay At Home Christmas Ideas

If you’re staying at home this year then it’s time to find joy in the little things instead of focusing on all the things that have changed.

Here are a few joyful memories you can create:

Break out the indoor fairy lights and create a sparkly indoor sanctuary. Make yourself a decadent hot chocolate and snuggle into a cosy blanket in the glow of your lights.

Enjoy some holiday movie classics. Make a batch of fresh buttery popcorn and settle in for a movie marathon. This year we’re spending more time at home so rediscover some of your favourite movie classics. Did someone say ‘Home Alone’, ‘Love Actually’ or ‘The Grinch’? (PS don’t judge our movie choices!)

Fill your house with the scent of holidays. For me, those smells are cinnamon, ginger, and homemade baking like spiced carrot cake and Christmas fruit mince pies. Baking is therapeutic so set some time aside to enjoy it – even if you are just baking a treat for yourself.

Find your happy gut place. Use your time at home to your advantage and learn how to manage your gut symptoms. We have an awesome Wellness Club filled with hundreds of low FODMAP recipes, meal plans, online courses and dietitian led sessions that will guide you through the low FODMAP diet and help you find your happy gut place. So treat yourself this Christmas and come and join us.

Happy Tummy Tips

A few simple tips can keep your tummy happy this holiday season. It’s all about maintaining the healthy habits and balancing your FODMAP load:

  • Stay hydrated and drink plenty of water.
  • Choose a small plate when making your meals as this will help you reduce your portion sizes.
  • Eat low FODMAP meals when you can.
  • Limit your alcoholic beverages to 1 or 2 standard drinks and choose a low FODMAP alcohol option.
  • Steer clear of the fruit juices and carbonated beverages as these can quickly tip your FODMAP balance or trigger symptoms.
  • Bring your stress levels down a notch by making time for mindfulness and self care.
  • Don’t forget to exercise. This can be as simple as a ten minute walk. Moving your body improves your digestion and can help reduce digestive distress
  • Try to eat regular meals of similar sizes instead of a large meal once or twice a day.
  • If you tend to be more on the constipation side then make sure you are still getting your 5+ a day (3 handfuls of vegetables and 2 handfuls of fruit) to keep your fibre intake ticking along.
Low FODMAP Glazed Ham

What’s On Alana’s Low FODMAP Christmas Menu?

We are trying to scale back Christmas this year so Christmas Lunch is just going to be with my Mum, Dad, brother, and his partner. We are lucky enough to be living in New Zealand so don’t currently have any COVID social restrictions.

Main Meal

  • Low FODMAP glazed ham
  • Rolled turkey breast roast
  • Platter of roast veggies
  • Green salad with a mustard vinaigrette

Dessert

Very berry pavlova topped with whipped cream (yes there is a low FODMAP serving size of cream), strawberries, raspberries and blueberries. Did you know that most store bought pavlovas are low FODMAP? Then all you need to do is add your favourite toppings. Check the Monash University Low FODMAP App for serving size information on cream and fruit.

Christmas fruit mince tarts

Drinks

A glass of wine! And maybe some homemade lemonade.

Low FODMAP Berry Pavlova

Q&A: Can I relax my low FODMAP diet over Christmas?

Yes you can! The goal for Christmas is to give yourself permission to be present with your family and friends (either in person or virtually) and not spend all your time fretting about food.

FODMAPs don’t damage our gut instead they are eaten by our gut bacteria and this fermentation process can trigger symptoms like excess gas, bloating, abdominal pain, and altered bowel movements in some people.

If you are happy to manage your gut symptoms over the Christmas period then you can relax your diet. If you do react to a high FODMAP food then your symptoms should pass within a couple of days. Just make sure you eat low FODMAP foods for a few days before jumping back into your next FODMAP reintroduction.

If All Else Fails Manage Your Symptoms

If your grumpy gut makes an appearance then be ready to manage your symptoms. Simple strategies like a heat pack on your abdomen, pain relief, yoga/stretching, and over the counter medicines can all help reduce your symptoms. Talk to your pharmacist, doctor or dietitian about what might be right for you.

Final Thoughts

As 2020 comes to a close it’s okay to acknowledge that it’s been a tough year. It’s okay if you feel sad or disgruntled. And it’s okay if you feel a sense of loss that Christmas isn’t quite the same.

If you can can, take a breath and come back the present. Focus on what you do have and what you can control and see if you can find a little bit of Christmas cheer. Don’t let COVID steal your Christmas too.

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

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Alana Scott

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Mar 6

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Happy Sunday everyone. Who needs a weekend pick-me-up? I know I do. I promise you this recipe won’t disappoint.

Say hello to my low FODMAP cheesecake.

It has a golden crunchy biscuit base layered with a smooth and tangy vanilla cream cheese filling and topped with pops of passionfruit. If you are not a passionfruit fan, then that’s okay just sub in your favourite fruit.

This recipe is low FODMAP (yes there is lactose free cream cheese) and gluten free. You can find the recipe on alittlebityummy.com or follow my profile link.

PS I’d also love to know your favourite cheesecake flavour so leave me a comment below👇

#lowfodmap #glutenfree #coeliac #glutenfreerecipes #fodmapfriendly #cheesecake #cheesecakelover #glutenfreelife #foodphotographer #foodintolerances #lowfodmaprecipes #passionfruit #weekendtreat #feed52 #inmykitchen

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Mar 1

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It’s meatless Monday! What’s on your dinner menu today? Leave me a comment below 👇

On our menu is a low FODMAP vegan chili.

#chilli #veganchile  #tummyfriendly #foodintolerances #ibs #fodmapfriendly #fodmap #glutenfree #glutenfreelife #coeliac #fodmap #lowfodmap #meatlessmonday #inmykitchen

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Feb 26

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

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Feb 22

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

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Feb 13

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

#FODMAP #brunch #valentinesday #lowfodmap #glutenfreerecipe #coeliac #foodintolerances #glutenfreelife #brunchdate #lowfodmaprecipe #dairyfree #foodphotographer #inmykitchen #scrambledeggs #eggs #breakfast #glutenfree

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Jan 29

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Who loves eating the rainbow for dinner? 🙌 I do! 

It's hot here at the moment which means rice paper rolls make a refreshing low FODMAP dinner option.

I love that you can prep all of the ingredients in advance so you don't have to slave over a hot stove in the evenings.

What's your go-to summer meal?

P.S. You can get the recipe on alittlebityummy.com or follow my profile link.
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#lowfodmap #vegan #ricepaperrolls #seasonaleats #fodmapfriendly #vegetarian #foodintolerances #fodmapfriendly #fodmap #coeliac #glutenfreerecipe #lowfodmaprecipe #foodblogger #foodphotographer
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