Christmas is full of festive treats, over-indulgence and sometimes complete food madness - Pringles for breakfast anyone?!
The amount of food and richness of the dishes leaves those with the strongest of stomachs feeling bloated and overwhelmed, so for the IBS warriors among us, it can be a nightmare to navigate - and lets face it - no one want's a "Nightmare Before Christmas"...
So our Christmas gift to you this year is 4 delicious low FODMAP, IBS-friendly recipes that will keep your gut calm, your tastebuds happy and your Christmas complete!
Herb-Roasted Turkey Breast
We're in luck! Turkey is a meat that is naturally low FODMAP! Plus the seasoning we suggest uses IBS-safe herbs - we've got you!
Ingredients:
1 turkey breast
2 tbsp olive oil
Fresh rosemary, thyme, and parsley
1 tsp lemon zest
Salt and pepper to taste
Instructions:
Preheat the oven to 180°C (350°F).
Rub the turkey breast with olive oil, herbs, lemon zest, salt, and pepper.
Roast for 45 minutes or until the internal temperature reaches 75°C (165°F).
Let rest for 10 minutes before slicing.
Roasted Carrot and Parsnip Medley
Carrots and parsnips are low FODMAP and packed with nutrients - always best to peel them in case the fibre in the peel bothers your gut.
Ingredients:
3 carrots, peeled and sliced
3 parsnips, peeled and sliced
2 tbsp olive oil
1 tsp maple syrup
Fresh thyme
Salt and pepper to taste
Instructions:
Preheat the oven to 200°C (400°F).
Toss carrots and parsnips with olive oil, maple syrup, thyme, salt, and pepper.
Spread on a baking tray and roast for 25–30 minutes until tender and golden.
Crispy Paprika Roast Potato
Peeled potatoes are low FODMAP, and this recipe avoids garlic and onion - but is just as tasty! And makes a nice alternative to your traditional roast spuds, usually dripping in duck fat...no thank you.
Ingredients:
4 large potatoes, peeled and cut into chunks
2 tbsp olive oil
1 tsp smoked paprika
1 tsp dried oregano
Salt and pepper to taste
Instructions:
Preheat the oven to 200°C (400°F).
Par-boil the potato chunks in salted water for 5 minutes.
Drain the water away, place the lid back on the pan and give them a good shale - this will give you those amazing crispy bits!
Toss the potato chunks with olive oil, paprika, oregano, salt, and pepper.
Add a small drop of olive oil to a baking tray and heat for 2 minutes and add the potatoes.
Bake for 30–35 minutes, flipping halfway through, until crispy.
Spiced Orange and Almond Cake
If Christmas pud is off the menu this Spiced Orange and Almond Cake is a delicious alternative! Gluten-free, naturally sweetened and packed with festive flavour!
Ingredients:
2 large oranges (low FODMAP in moderate quantities)
5 large eggs
200g ground almond
175g caster sugar (or a low FODMAP sweetner)
1 tsp gluten-free baking powder
1 tsp of cinnamon
1/2 tsp of nutmeg
1/2 tsp ground ginger
Instructions:
Place the whole oranges (unpeeled) in a pot, cover with water, and boil for 1.5 hours until softened.
Once cooled, cut into quarters, remove any seeds, and blend the oranges (including the peel) into a smooth purée.
Heat your oven to 180°C and grease a 20cm round cake tin or line it with baking paper.
Beat the eggs and sugar together until pale and fluffy.
Gently fold in the orange purée, ground almonds, baking powder, and spices until well combined.
Pour the mix into the prepared tin and bake for 45–50 minutes, or until a skewer inserted into the middle comes out clean.
Let the cake cool in the tin for 10 minutes before transferring it to a wire rack to cool completely.
Eating well during Christmas doesn’t have to mean sacrificing your gut health. With these simple, IBS-friendly recipes, you can enjoy the festive season without worrying about triggering symptoms. Whether you’re hosting or bringing a dish to a gathering, these recipes will be a hit for everyone at the table—IBS or not!
Wishing you a happy, healthy, and gut-friendly Christmas!
