19 Low FODMAP Holiday Recipes (2024)

Beat the winter blues with this low FODMAP holiday recipes collection! Browse our beverages, meals and desserts for a recipe you are sure to enjoy. Whether you are cooking for yourself or for a dinner party, we hope to provide some inspiration this holiday season.

BEVERAGES

Mock Mulled Wine

A creative twist on this classic holiday beverage. Although wine is low FODMAP, alcohol can irritate your gut and may trigger IBS symptoms. Cranberry juice replaces the wine for an alcohol-free mulled wine!

Holiday Mocktail

Cranberry juice saves the day once more! Mint and pomegranate seeds make a tasty garnish on this low FODMAP mocktail.

Hot Chocolate

Calling all chocolate lovers: this recipe uses dark chocolate AND cocoa powder for a double chocolate drink!

Peppermint White Hot Chocolate

If you are a fan of Second Cup, you may have had to give up some of your favourite hot drinks. Here is a low FODMAP version of their peppermint white hot chocolate!

Want to add alcohol?

Alcohol can be tricky if you have IBS. If you know a drink or two won’t trigger symptoms for you, check out these great tips on selecting low FODMAP alcohol. Post by Alana Scott at A Little Bit Yummy.

BREAKFAST

Gingerbread Oatmeal

This gingerbread oatmeal is a fun, festive twist on a breakfast classic. Who doesn’t love the comforting smell of ginger, cinnamon and nutmeg?

Pizza Frittata

Swap out the usual scrambled eggs for a fluffy frittata made with mozzarella, tomatoes, basil and oregano. This Italian style dish can be made for lunch or dinner too!

SOUPS

Carrot Ginger Soup

The perfect way to stay warm in the winter while sneaking some more veggies into your diet. Fennel bulb replaces high-FODMAP onion, and tastes great in both soups and stews!

Roasted Tomato Soup

Registered Dietitian and low FODMAP expert Kate Scarlata created a wonderful tomatosoup with hidden pieces of melty mozzarella. Pair with a grilled cheese sandwich for one of the most classic food duos.

ENTRÉES

Walnut-Encrusted Salmon

Impress dinner guests with an entrée made with a unique ingredient – chips! That’s right, potato chips, walnuts, lemon zest, dill and olive oil create a perfectly crusty layer atop the salmon fillet. Bonus: it only takes ~15 minutes in the oven! Recipe by Patsy Catsos MS, RDN, LD.

SIDES

Roast Vegetables

Say goodbye to boring vegetable side dishes! These beautifully roasted vegetables are covered in a ginger maple glaze. When making this recipe, be sure to use canned beets as they are lower FODMAP than fresh. Recipe by Alana Scott at A Little Bit Yummy.

Cranberry Sauce

A must-have side dish at holiday dinner parties. This recipe shows how to be resourceful when no fresh or frozen cranberries are available – dried cranberries can be rehydrated and used in their place! Recipe by Alana Scott at A Little Bit Yummy.

Mini Sweet Potato Casseroles

These mini casseroles are the perfect appetizer or side dish for just about anyone’s diet! Gluten free, dairy free, packed with nutrients. Plus they’re pretty cute. Recipe by Alana Scott at A Little Bit Yummy.

DESSERTS

Double Chocolate Cranberry Pecan Cookies

Once again, chocolate AND cocoa powder come together to make a double chocolate treat. Those on a low FODMAP diet can have up to THREE of these soft, gooey cookies per serving! This might be Lauren’s favourite of all the low FODMAP holiday recipes.

Shortbread Cookies

After much trial and error, Lauren has perfected this low FODMAP shortbread recipe! Arguably the most classic holiday dessert, these shortbread cookies are a must-make this winter. Lauren had the brilliant idea of using a mini muffin pan to ensure the cookies keep their shape.

Easy Peanut Butter Cookies

These peanut butter cookies are super simple to make, and freeze really easily. Try making a large batch and storing them in the freezer for a steady supply of cookies throughout the winter.

Pecan Pie

The greatest pie of all time (personal opinion) has been made low FODMAP! Bring this pie along to a holiday party and impress your friends and family with how good low FODMAP can taste. Recipe by Patsy Catsos MS, RDN, LD.

Frosted Biscotti

Unleash your inner chef with these café-worthy gluten free biscotti. Buttercream icing and sprinkles top it all off for a festive treat! Recipe by Kate Scarlata, RDN Low FODMAP Expert.

Ginger Cookies

Fill your kitchen with the smell of ginger, cinnamon and cloves!These soft ginger cookies are low FODMAP at 1-2 cookies per serving. Recipe by Alana Scott at A Little Bit Yummy.

And that’s a wrap! Let us know in the comments if you make any of these low FODMAP holiday recipes, we would love to hear how they turn out.

ABOUT THE GUEST AUTHOR

Kathleen is a fourth-year Applied Human Nutrition major at the University of Guelph. She is passionate about plant-based nutrition as well as ethics and sustainability surrounding food. She hopes to become a Registered Dietitian so she can help others live a healthy happy life!

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FAQs

Are blueberries FODMAP friendly? ›

Yes! Blueberries are low FODMAP. They are low FODMAP in 125g serves, and STILL low FODMAP in servings up to 500g, according to Monash. This makes them a fantastic choice for the low FODMAP diet.

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Is hummus a low FODMAP food? ›

Chickpeas, of which hummus is made, are low FODMAP only in small amounts. It also makes a difference whether you use dried chickpeas or canned chickpeas. Chickpeas in a can contain water and FODMAPs are water soluble. This means that part of the FODMAPs in the chickpeas leak out into the water in the can.

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Is an apple low FODMAP? ›

High FODMAP Fruits: Apples, Pears, and Watermelon

From Granny Smiths to Pink Ladies, a single apple (65g) serving is flagged as high FODMAP by Monash University's FODMAP Diet experts. Apples contain elevated levels of fructose and polyol-sorbitol, both of which intensify IBS symptoms and trigger diarrhea.

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Is cucumber a low FODMAP food? ›

Examples of low FODMAP vegetables include carrots, bell peppers, cucumbers, eggplant, green beans, lettuce, tomatoes, zucchini, broccoli, and more. To see a larger list of low FODMAP vegetables, download the Low FODMAP Diet and Food List PDF.

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Is banana a high Fodmap food? ›

Unripe bananas are low in FODMAPS and therefore a better choice for people with IBS — although they're not as sweet or soft as ripe bananas. However, as bananas ripen, they accumulate a type of FODMAP called oligofructans. Therefore, ripe bananas are considered a high FODMAP food (6, 7 ).

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Is peanut butter high in FODMAP? ›

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

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Is popcorn OK on FODMAP diet? ›

Popcorn is naturally low in FODMAPs, making it a suitable food for people on a low FODMAP diet to manage their symptoms. A low FODMAP serving of popcorn is up to 7 cups (56 grams) of popped popcorn.

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Are pickles FODMAP friendly? ›

Are pickles low FODMAP? Yes and no. Pickled cucumbers are low FODMAP, unlike some other pickled vegetables whose FODMAP content changes drastically, according to Monash. However, it depends on whether the cucumbers are pickled with a high FODMAP ingredient, such as garlic.

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Are olives a low FODMAP food? ›

Yes, olives are low FODMAP. In fact, on their own, olives are almost FODMAP free. However, as we've noted, it is important to read the label to determine if your olives have been marinated in oil with high FODMAP ingredients. What is this?

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What juice can I drink with IBS? ›

1. Low-FODMAP Fruit Juices. The online nutrition guidance source for individuals with chronic digestive disorders, DietvsDisease.org, says that low-FODMAP fruits include blueberries, grapes, kiwi, lemons, limes, oranges, pineapples, and strawberries. But keep your serving size small.

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Is applesauce OK on FODMAP? ›

3g (approximately 3/4 teaspoon) of applesauce is considered low FODMAP. At 4g (approximately 1 teaspoon) it becomes moderate for fructose. In 122g serves, applesauce is high in sorbitol and fructose and moderate in fructans.

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Why is watermelon not FODMAP? ›

Turns out watermelon contains high levels of oligosaccharides (fructans), fructose, and polyols, which means it is definitely a fruit to avoid while on the low FODMAP diet. Never fear though there are still lots of low FODMAP fruit you can enjoy this summer.