Wednesday, 10 December 2014

What to cook for a FODMAP friendly Christmas Dinner

I'm sure many of you are planning your FODMAP Friendly Christmas menu by now so I thought I'd share some of my top recipes and ideas for a Christmas dinner that you can enjoy on the FODMAP diet. These are all easy, quick and enjoyable for the whole family - not just those with IBS or eating a FODMAP free diet. Enjoy!

Starters -  Avoid things like pigs in blankets (sausages wrapped in bacon) as most will contain wheat and garlic. Instead indulge in smoked salmon on gluten free bread with lemon wedges and black pepper or wedges of fried polenta wrapped in parma ham. You could also try this delicious butternut soup recipe.

Turkey - Rub the skin with olive oil and salt. Stuff the cavity with a sprigs of rosemary. Most stuffing contains gluten so it best avoided.

Gravy - Deglaze the juices in the turkey pan with the water you cooked your vegetables in or homemade FODMAP friendly stock. Whisk some cornflour/cornstarch with 100ml of white wine and add to pan. Bring to a low simmer and cook until thickened.

Vegetables - Serve carrots roasted in olive oil with orange zest and black pepper, green beans or steamed kale, and, roast potatoes and yams/sweet potatoes. Good news for brussel sprout haters - they are not especially FODMAP Friendly ( it's the fructans; although sprout lovers can see the comments below ;)).

Christmas pudding -  Christmas pudding has a huge amount of fructose-rich dried fruit in it but a dairy-free chocolate dessert, meringue or wheat free spiced cake are possible alternatives. Try these FODMAP friendly Chocolate and Chestnut pots or Almond and Orange Cake. You can also make dairy free custard (use cornstarch and almond milk) or this dairy free double cream. Homemade brandy butter is fine to eat too.


  1. According to the Monash University FODMAP app, Brussels sprouts are fine.

    1. Thanks Ivy, I haven;t got the app but that's interesting. Sprouts are moderately high in FODMAPs and the source of many very British digestive jokes around Christmas! I'd suggest for most people only having a few but as ever let your own symptoms be your guide. If you love them it certainly wouldn't be the end of the world to have a few at Christmas ;) Happy Holidays!


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