Thanksgiving brings joy, family, and an abundance of leftovers. If you're following a low FODMAP diet, it can be tough to navigate your tasty turkey remnants without falling prey to digestive discomfort. But fear not. In this text, we'll jump into making a delicious leftover chicken salad with dried cranberries, complete with enzyme support for optimal digestion.

Understanding Low Fodmap Diet

The low FODMAP diet is designed to limit fermentable carbohydrates, like certain sugars and fibers, that can trigger symptoms in individuals with irritable bowel syndrome (IBS). This diet is typically followed in phases: elimination, reintroduction, and personalized adjustments, ideally under the guidance of a healthcare professional.

Benefits of a Low Fodmap Diet

Research indicates that around 75% of IBS patients experience relief with a low FODMAP diet, finding significant reductions in bloating, gas, and irregular bowel movements. By identifying and avoiding these trigger foods, people can regain comfort and confidence in their digestion.

Common Low Fodmap Ingredients

Typical low FODMAP options that can be included in your meals are: plain cooked chicken, eggs, firm tofu, lettuce, cucumber, carrots, tomatoes, potatoes, most fresh herbs, and mayonnaise without high-fructose corn syrup. While cranberries are low FODMAP when fresh or juiced, dried cranberries must be used in small quantities, typically around 1 tablespoon, as they can be high FODMAP in larger servings.

Why Enzyme Support is Important

Digestive enzymes play a pivotal role in breaking down various components of food, particularly for those with sensitive stomachs.

Types of Enzymes for Digestion

Common enzyme supplements include:

• Lactase: for lactose intolerance
• Alpha-galactosidase: helps digest certain oligosaccharides
• Amylase: breaks down carbohydrates
• Protease: handles protein digestion
• Lipase: assists in fat breakdown.

These enzymes can enhance your body's efficiency in processing foods that may otherwise cause discomfort.

How Enzymes Aid in Low Fodmap Diet

While enzymes do not replace dietary modifications, they can support the breakdown of specific FODMAPs and potentially expand your food choices. By incorporating these supplements, you can widen the variety of foods you enjoy while still adhering to low FODMAP principles.

Creating the Perfect Leftover Chicken Salad

Crafting a low FODMAP chicken salad with your Thanksgiving leftovers is both easy and satisfying.

Ingredients for the Salad

Gather these low FODMAP-friendly ingredients:

• 2 cups cooked, skinless chicken or turkey, chopped
• 2–3 tbsp regular mayonnaise (free from garlic/onion)
• 1 tbsp dried cranberries (strictly measured)
• ¼ cup finely diced celery
• ¼ cup cucumber or carrot, diced
• 1 tbsp chopped green onion tops (only the green part)
• 1 tsp Dijon mustard (if it's free from onion/garlic)
• 1–2 tsp lemon juice
• Salt, pepper, and any low FODMAP herbs you'd like (think parsley or dill).
• Optional: 1–2 tbsp of chopped pecans or walnuts.

Step-by-Step Preparation

1. Chop the cooked chicken/turkey into bite-sized pieces.
2. In a mixing bowl, whisk together the mayonnaise, mustard, lemon juice, salt, pepper, and herbs.
3. Stir in the celery, cucumber/carrot, dried cranberries, and nuts (if using).
4. Finally, fold in the chicken, ensuring everything is well coated. Adjust the seasoning as needed.

Serving Suggestions and Variations

Serve your chicken salad in a variety of delicious ways.

• On a bed of lettuce or mixed greens for a fresh option.
• As a filling for gluten-free/low FODMAP bread or rice cakes.
• Over cold roasted potatoes or quinoa, if these fit within your tolerated foods.

Creative Ways to Use Leftover Chicken Salad

• Stuffed in bell pepper halves: They're low FODMAP and add a nice crunch.
• As a topping for baked potatoes.
• Rolled in nori with cucumber for a quick rice-free sushi roll.

Storage Tips for Leftovers

Store any leftover chicken salad in an airtight container in the fridge. Ensure it's refrigerated within 2 hours of preparation and use it up within 3–4 days for optimal freshness. Give it a good stir before serving again, as ingredients may settle.

Conclusion

With the right ingredients and enzyme support, you can enjoy a tasty low FODMAP leftover chicken salad this Thanksgiving. Create a dish that enhances your digestive comfort without sacrificing flavor, allowing you to indulge guilt-free amidst the festivities. For optimal digestion, consider adding Casa de Sante's FODMAP Digestive Enzymes before meals to further support your digestive health. Enjoy your favorite foods again, without the bloat.