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Low FODMAP Guide To Surviving Christmas

Last updated on Dec 5th, 2016 Authored by Alana Scott     Reviewed by Kate Watson (RD)

Christmas is a stressful time! There are parties, presents and family members that all need to be organised. However there are a few simple tips to help you de-stress and create a happy low FODMAP Christmas.

Countdown To Christmas

  1. Plan your meals over the next couple of weeks. Spend a couple of hours in the kitchen and prepare some low FODMAP meals to pop into the freezer. Meals that freeze well include soups, cottage pie, and slow cooked stews. Otherwise plan meals that are quick and easy to throw together like light salads, veggie packed stir-fries, omelettes, or simple salmon, eggs and spinach on toast.
  2. Eat regularly. Just because you are caught up in the Christmas rush that doesn’t mean you can skip meals. The lead up to Christmas is a prime time to catch coughs, colds, and flu. Help protect yourself by eating plenty of low FODMAP fruit and vegetables that are high in vitamin C. Foods naturally high in vitamin C include oranges, red peppers (capsicum), kiwifruit, low FODMAP berries and tomatoes.
  3. Don’t leave Christmas shopping till the last minute. De-stress by hitting the shops as soon as possible. To avoid aimless wandering make sure you make a detailed list of whom you need to buy for and what you need to buy. This will help you stay on budget and speed up shopping. Avoid snacking on high FODMAP foods by taking a water bottle and some low FODMAP snacks with you. These could include low FODMAP nuts or a piece of low FODMAP fruit.
  4. Plan your Christmas Day menu. De-stress the kitchen by planning a simple but delicious low FODMAP Christmas menu. Plan your recipes early. In my family we plan two different meats, two simple salads, two side dishes (like baby potatoes or green beans), and a delicious cranberry sauce that can be made ahead of time. There is no need to go overboard on the desserts. Plan two desserts (like low FODMAP brownie or pumpkin pie) that can be made a day or two ahead. Throw in a low FODMAP fruit salad if you need an additional dessert. Some roasted meats like rolled pork roasts can be made the day before and warmed on the day. Don’t be afraid to delegate! Salads and side dishes are easy to delegate – give other family members a list of safe ingredients they can use.
  5. Drink sensibly. While this might sound boring your body will thank you for it! Alcohol is a gut irritant and can cause irritable bowel syndrome (IBS) symptoms. Also some alcohols are high FODMAP. For more information check out my guide to low FODMAP alcohol. To slow down your alcohol consumption at parties alternate your alcoholic beverages with chilled water in a wine glass. Had too many drinks the night before? Skip the greasy fried food (which can be another IBS trigger) and opt for poached eggs on gluten free toast instead and don’t forget the water!
  6. Don’t forget to exercise & get some sunlight. Exercise and sunlight both help improve our moods and relieve stress. Even 10 minutes of exercise can be beneficial so squeeze in a power walk on your lunch break.
  7. Get enough sleep. Missing out on a few hours of sleep can increase your stress levels and lead to mental exhaustion. In the lead up to Christmas try to skip the late night TV shows and opt for an early night instead.

Food Planning For Christmas Day

Preparing food early can help de-stress Christmas Day and let you enjoy the moment. Here is a brief timeline to give you some ideas. Make sure you plan your timeline using your chosen low FODMAP recipes.

2 to 3 Days Before Christmas

  • Complete the Christmas grocery shopping
  • Make the cranberry sauce
  • Make the pastry base for any dessert pies and pop it in the fridge (cook it the day before)
  • Make the brownie and pop it in the fridge or freezer
  • Bake Christmas cookies

1 Day Before Christmas

  • Cook the rolled pork roast if using (then store in the fridge)
  • Make the dessert pies
  • Peel and cut your potatoes – keep them in a water filled container over night to stop them browning. 

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

  • Prepare your low FODMAP stuffing
  • Prepare for Christmas Day breakfast ( French Toast Bake, Pumpkin Pancakes, Coconut Creamed Rice with Stewed Fruit)

Christmas Day

  • Make the salads (including the fruit salad but don’t add the common banana until serving)
  • Cook meat dishes (work backwards from the time you want to serve to figure out when you need to put them in the oven)
  • Make the gravy using pan juices & cornflour/corn starch
  • Cook your side dishes
  • Enjoy!

Final Thoughts

Planning really is the key to a happy low FODMAP Christmas! I hope you have a wonderful festive season. Feel free to comment below with your favourite low FODMAP Christmas tips.

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: Kate Watson (RD)

Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More

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Photo Credit: ‘Christmas decorations on the branches‘ by Aleksey Sagitov licensed under Shutterstock Standard Image

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You know what I miss? Berry Bliss Muesli. It's crunchy and delicious with little pops of strawberry... I'm making a coeliac friendly version of this very soon.

In the meantime give me a ❤️ if you want to try this gorgeous low FODMAP version. I make this for my mum and she absolutely adores it!

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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?

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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.

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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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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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