Low FODMAP Thanksgiving Guide: A Complete Turkey Day Menu That Wont Trigger IBS

Low FODMAP Thanksgiving Guide: A Complete Turkey Day Menu That Won't Trigger IBS

By Dr. Onikepe Adegbola, MD PhD — Johns Hopkins-trained physician-scientist and founder of Casa de Sante

The Complete Menu

The Turkey

• 12-16 lb turkey, thawed and patted dry
• Herb Butter: 1 stick softened butter + 2 tbsp garlic-infused olive oil + 1 tbsp each fresh rosemary, thyme, sage (chopped) + 1 tsp salt + 1/2 tsp pepper
• Rub herb butter under AND over the skin. Place lemon halves and fresh herbs inside the cavity.
• Roast at 325°F — approximately 13 minutes per pound until thigh reaches 165°F internal temperature.
• Rest 30 minutes before carving (this is non-negotiable for juicy meat).

Low FODMAP Stuffing

• 1 loaf sourdough bread OR GF bread, cubed and dried overnight
• 2 stalks celery, diced (celery in small amounts is low FODMAP)
• 4 tbsp garlic-infused olive oil (replaces sautéed onion and garlic)
• 1 cup chicken broth (onion/garlic-free)
• 2 eggs, beaten
• 1 tbsp fresh sage + 1 tsp dried thyme + salt/pepper
• Sauté celery in oil. Mix with bread, herbs, broth, and eggs. Bake at 375°F covered for 25 min, uncovered for 15 min until golden.

Safe Gravy

• Pan drippings from the turkey (strain out any onion if used inside cavity)
• 3 tbsp cornstarch OR GF flour (whisked into 1/4 cup cold water first)
• 2 cups chicken broth (onion/garlic-free)
• 1 tbsp garlic-infused olive oil
• Salt and pepper to taste
• Heat drippings + broth. Whisk in cornstarch slurry. Simmer until thickened.

Mashed Potatoes

• 3 lbs Yukon Gold potatoes, peeled and cubed
• 4 tbsp butter
• 1/2 cup lactose-free milk (warmed)
• Salt and white pepper
• Boil until fork-tender (about 20 min). Mash with butter and warm milk. Season generously.
• Note: Yukon Golds are naturally creamy and require less dairy than Russets.

Roasted Root Vegetables

• 2 lbs carrots (peeled, cut in chunks)
• 1 lb parsnips (peeled, cut similarly — low FODMAP at 1/2 cup per serving)
• 2 tbsp olive oil + 1 tbsp maple syrup
• Fresh thyme + salt + pepper
• Roast at 425°F for 35-40 minutes. The maple glaze makes these addictive.

Cranberry Sauce

• 12 oz fresh cranberries
• 3/4 cup sugar (not honey)
• 1/2 cup water
• Zest of 1 orange
• Simmer 10-15 minutes until cranberries burst and sauce thickens. Cool. Can be made 3 days ahead.

Green Beans (Replacing Green Bean Casserole)

• 1.5 lbs fresh green beans, trimmed
• 2 tbsp garlic-infused olive oil
• 1/3 cup slivered almonds, toasted
• Lemon zest
• Sauté green beans in oil until tender-crisp (5-7 minutes). Top with toasted almonds and lemon zest. Fresh, bright, and better than the canned-soup casserole.

Pumpkin Pie

• GF pie crust (most store-bought GF crusts work well)
• 1 can (15 oz) pure pumpkin (NOT pumpkin pie mix)
• 2 eggs
• 3/4 cup sugar
• 1 cup lactose-free cream
• 1 tsp cinnamon + 1/2 tsp ginger + 1/4 tsp nutmeg + 1/4 tsp cloves
• Mix, pour into crust, bake at 425°F for 15 min then 350°F for 40-50 min until set.
• Serve with lactose-free whipped cream.