The holiday season is here, and with it comes festive feasts and treats that can challenge anyone’s gut health, especially for those who have IBS, SIBO and food intolerance. But don’t worry! We’ve gathered five delicious low FODMAP (common carbs that are difficult to digest) holiday recipes to keep your gut happy while enjoying the season’s best flavors.

1. Low FODMAP Clementine & Ginger Mince Pies

Mince pies are a classic holiday treat, but traditional recipes can be high in FODMAPs due to dried fruits. Thankfully, we’ve created a low gut-friendly mince pie recipe that’s just as festive and delicious!
This recipe swaps out high-FODMAP dried fruits for a small amount of dried cranberries (low in FODMAPs), fresh clementines, walnuts, and warm festive spices. The result? A sweet, zesty mince pie filling that’s perfect for the season and gentle on your gut.

2. Mulled Wine

Nothing sets the holiday mood quite like a glass of mulled wine. The good news is that the classic recipe is naturally low FODMAP!

This warm and spiced drink is easy to prepare and perfect for gatherings. Just keep portions in check: one glass is the ideal amount, as alcohol can irritate the gut. For a non-alcoholic alternative, swap the wine for cranberry juice (make sure it’s free from high FODMAP juices like apple juice or artificial sweeteners).

Tip: Prepare your mulled wine ahead of time and warm it up before serving to allow the flavors to deepen.

3. Vegan Gluten-free Gingerbread Cookies

The aroma of freshly baked gingerbread cookies is the hallmark of the holiday season. These cookies are gluten-free, vegan, and low FODMAP, making them a festive treat everyone can enjoy.

A touch of molasses gives these cookies their signature flavor, though it does contain small amounts of fructose and fructans. Most people tolerate the small quantity per cookie well, but you can substitute maple syrup if needed. Plus, these cookies can be made days in advance and stored in a sealed container for up to a week.

4. Smoked Salmon and Crab Deviled Eggs

The aroma of freshly baked gingerbread cookies is the hallmark of the holiday season. These cookies are gluten-free, vegan, and low FODMAP, making them a festive treat everyone can enjoy.

A touch of molasses gives these cookies their signature flavor, though it does contain small amounts of fructose and fructans. Most people tolerate the small quantity per cookie well, but you can substitute maple syrup if needed. Plus, these cookies can be made days in advance and stored in a sealed container for up to a week.

5. Festive Quinoa Breakfast Bowl

Quinoa isn’t just for savory dishes, it makes a warming, nutritious breakfast too! This recipe pairs quinoa with blueberries, cinnamon, maple syrup, and pecans to create a cozy, festive breakfast that’s packed with protein, fiber, and low FODMAP goodness.

Quinoa rivals porridge oats for its gut-friendly properties and is a great option for the holiday season, even if it takes a little extra time to cook. Each bite will leave you feeling nourished and festive.

How FoodMarble Can Help You Stay Gut Healthy Better?

The holiday season can be tricky for those managing digestive health, but FoodMarble is here to support you every step of the way.
– Explore More Recipes: Find even more delicious low FODMAP options in our Personalized Food Library.
– Track Your FODMAP Intake: Our RDA Ring helps you manage your recommended daily allowance of FODMAPs so you can enjoy the season without overindulging.
– Test Your Digestive Reactions: Get personalized insights into your gut health with our FODMAP Testing Kit and AIRE 2 device. Understand your unique tolerance levels and enjoy the holidays with confidence.