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IBS Holiday Survival Guide
Low-FODMAP Eating Out
Planning: The Key to Success
An important thing to remember: it isn’t the end of the world if your festive dinner isn’t 100% low FODMAP. With FODMAPs, it’s all about balance and quantity. The ideal is to think ahead of eating out and plan to reduce your intake of FODMAPs for the rest of the day. This will give you a wider variety of choice.
What to Do if You’re Invited
If you’re holiday meal, don’t hesitate to bring your own dish. This way you’ll be certain you can eat a low FODMAP meal and your host won’t need to worry about dietary restrictions.
If possible, ask participants to write the ingredients of their dish on a small piece of card. This will only take a few minutes and could save you a lot of discomfort. What’s more, it’s not only useful for you, but for all other people suffering from allergies or dietary intolerances!
Here are a few low-FODMAP recipes that are sure to please everyone:
- Mixed Greens and Strawberry Salad
- Pork Fillet and Prosciutto
- Potato Purée
- Lemon Polenta Cake
- Coconut Macaroons
- Panna Cotta
Alternatively, why not be inspired by our low-FODMAP festive menu?
For even more inspiration and everyday low-FODMAP recipes, take a look at our Top 10 Low FODMAP Recipes!
General Tips
I leave you with a few tips that are good not just for you, but for your loved ones too!
- Don’t skip meals, and try to eat at regular times. It is not advisable to eat nothing during the day simply so you can indulge and eat too much at the holiday dinner.
- Stick to your usual routine as much as possible and take time to do some physical activity. Go for a long walk, this can work miracles when it comes to relieving stress!
- Finally, enjoy it! The festive season only happens once a year 🙂
Are you going abroad for the winter holidays? Lucky you! Check out my Top 5 Tips for an Enjoyable Holiday Even with IBS to really make the most of your holiday.
*FODMAPs are fermentable carbohydrates that are partly responsible for causing symptoms in people with irritable bowel syndrome (IBS). For more info, read this article.
Author
Member of the Quebec College of Dietitians (ODNQ) and Dietitians of Canada,Jef graduated from McGill University in December 2014. Recently graduated and passionate about culinary arts, Jef poses a simple, effective and practical look at daily meal planning. With this in mind, she works in conjunction with the mission of SOSCuisine...
Hi,
Great help! It’s hard when you want to go out with friends friends, and have a nice dinner with cocktails and wine. Then you try to sit there and figure out what’s safe to order. I’m always the last one to figure out what I want to order for a drink and food. It’s just hard to explain to everyone why you’re stalling. The Low LowFODMAP Diet is a tough one to explain to people, and you just want to fit in after awhile!
I love champagne and I read the note to enter with caution, due to the bubbles and gas. I’ll remember that!
Thank you,
Liz