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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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Leave me a ❤️ if this is your sort of meal!It's lunch time here and I always find fritters are always a good option when I don't know what to eat.

These cheesy broccoli fritters are a favourite. What's not to love about tender pieces of broccoli and zucchini all packaged up in a cheesy batter and served with zesty lime aioli?

You can grab this low FODMAP and gluten free recipe from alittlebityummy.com or follow my profile link.

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Calling all pizza lovers! 🍕Who enjoys a sneaky slice of pizza? I know I do.

Did you know it's possible to make a range of different pizza options low FODMAP? 

You need to find a gluten free pizza base and create a base sauce using a dollop of tomato paste, a sprinkle of oregano, and a few grinds of black pepper. Then add your favourite low FODMAP veggies and plain cooked meat. You can even use a small serve of chorizo or salami.

Then top with mozzarella or cheddar cheese which are both low FODMAP options or mix it up and add a garlic oil infused mayo instead.

One of my favourite combos is smoked chicken, salami, spinach & red capsicum/pepper 😍 What are your go-to toppings?

#pizza #fodmap #glutenfree #soulfood #pizzalover #coeliac #glutenfreelife #foodintolerances #fodmapfriendly #lowfodmap #smokedchicken #treatyourself #weekendvibes #lowfodmapdiet

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Oh hello 2021... thank you for finally joining us! Congratulations to everyone who made it through the homeschooling, sourdough baking, and Zoom meetings with no pants on year that was 2020.

Normally I’d be bouncing around setting lofty New Year resolutions right about now... but I’ve kinda lost my mojo. So instead I’ve decided just to set a few simple intentions for the year:

1️⃣ Make the bed a device free zone and get better sleep.

2️⃣Eat more veggies by making them fun.

3️⃣Take more ‘me’ time to recharge.

4️⃣Accept that I am me and that despite the health challenges and crazy struggles I’m exactly who I am meant to be and I don’t need to change.

If you want to hear more about these intentions then follow my bio link.

Otherwise leave me a comment below with your intentions for 2021 👇

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🌟🌟 Giveaway closed - the lucky recipient is @talianoya 🌟🌟

Giveaway Time! I thought I’d share some post-Christmas cheer with a little giveaway.

We have 2 prize packs to giveaway. Each prize pack includes:
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There are no country restrictions with this giveaway. The giveaway is open till 10am 1st January 2021 (NZDT time).

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Dec 24

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Christmas cake time! I’m actually not a big fan of Christmas Cake so I made a spiced carrot cake instead.

It’s my gluten free and low FODMAP option that the whole family love.

What treats are you enjoying this Christmas?

PS you can grab this recipe on alittlebityummy.com

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Who's making stuffing for Christmas? I am an absolute fan of stuffing that's crunchy on the outside but fluffy on the inside.

This my friends is my 'go-to' recipe as I can prep it the day before and then just cook it for a few minutes on Christmas Day. It's also really easy to make low FODMAP, gluten free and dairy free to suit the needs of you and your guests.

Get the recipe from alittlebityymmy.com or follow my profile link.

Also if you have any leftover stuffing then try pan frying it and adding a side of eggs, bacon and spinach for an epic breakfast 🙌

What sides are you making for Christmas?
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