The Ultimate IBS-Friendly Thanksgiving Menu (Low FODMAP, Gluten-Free & Dairy-Free)
Thanksgiving is a time for gratitude, family, and of course — delicious food. But if you live with Irritable Bowel Syndrome (IBS) or follow a low FODMAP diet, traditional holiday dishes can cause unwanted digestive discomfort. The good news? You don’t have to skip the feast. This complete IBS-friendly Thanksgiving menu is full of flavor and comfort while staying low FODMAP, gluten-free, dairy-free, and peanut-free. From roasted turkey to pumpkin pie, these simple recipes let you enjoy every bite — without the bloating, pain, or worry (The Monash University FODMAP Diet App).
Herb-Roasted Turkey (Low FODMAP & Gluten-Free)
Serves 6–8 | Prep Time: 20 min | Cook Time: Varies by size
Nothing says Thanksgiving like a golden, tender turkey. This version skips the garlic and onion but keeps all the flavor with herb-infused olive oil and citrus.
Ingredients:
1 whole turkey (10–12 lbs) or turkey breast
2 tbsp garlic-infused olive oil (FODMAP-safe — use the oil only, not the garlic pieces)
1 tbsp each: fresh rosemary, thyme, and sage, chopped
1 lemon, halved
1 cup low FODMAP chicken broth
Salt and pepper to taste
Instructions:
Preheat oven to 350°F (175°C).
Pat the turkey dry, then rub with garlic-infused oil, herbs, salt, and pepper.
Place lemon halves inside the cavity.
Roast, basting occasionally with broth, until internal temperature reaches 165°F (74°C).
Rest for 20 minutes before slicing for juicy, flavorful results.
Tip: Garlic-infused oil adds that traditional Thanksgiving aroma without the high-FODMAP compounds found in garlic itself (Catassi et al., Gastroenterology Research and Practice, 2017).
Gluten-Free Low FODMAP Stuffing
Serves 6 | Comforting & aromatic
Classic stuffing usually relies on onion, garlic, and wheat bread — all FODMAP triggers. This version uses gluten-free bread, fresh herbs, and gentle aromatics for a flavorful yet gut-friendly twist.
Ingredients:
6 cups gluten-free sourdough or low FODMAP bread, cubed
2 tbsp garlic-infused olive oil
1 large carrot, finely diced
2 green onions (green tops only), sliced
1 tbsp each fresh sage and thyme
1 cup low FODMAP chicken broth
1 egg, lightly beaten
Salt and pepper to taste
Instructions:
Preheat oven to 350°F (175°C).
Sauté carrot and green onion tops in garlic-infused olive oil.
Combine with bread cubes, herbs, and seasoning.
Stir in broth and egg until evenly moistened.
Transfer to a greased baking dish. Bake covered for 25 minutes, then uncover and bake 10–15 minutes until golden.
Dairy-Free Creamy Mashed Potatoes
Serves 6 | Simple & soothing
These silky mashed potatoes swap butter and cream for garlic-infused olive oil and unsweetened almond milk, making them light, dairy-free, and gentle on digestion.
Ingredients:
2 lbs Yukon gold potatoes, peeled and cubed
2 tbsp garlic-infused olive oil
1 cup unsweetened almond milk (or lactose-free milk alternative)
Salt to taste
Fresh chives for garnish
Instructions:
Boil potatoes until tender (about 15 minutes). Drain.
Mash with olive oil and warm almond milk until smooth.
Season with salt and top with chopped chives.
Roasted Maple Sweet Potatoes
Serves 6 | Naturally sweet & satisfying
Sweet potatoes can be enjoyed in small portions on a low FODMAP diet. This roasted version combines maple syrup and cinnamon for a comforting, caramelized side dish.
Ingredients:
3 large sweet potatoes, peeled and cubed
2 tbsp olive oil
1 tbsp pure maple syrup
½ tsp cinnamon
Salt to taste
Instructions:
Preheat oven to 400°F (200°C).
Toss sweet potatoes with olive oil, maple syrup, cinnamon, and salt.
Roast 30–35 minutes, stirring halfway through, until tender and golden.
Fresh Low FODMAP Sides
1. Green Beans with Lemon & Almonds
A crisp, refreshing side that pairs perfectly with turkey.
Ingredients:
1 lb fresh green beans, trimmed
1 tbsp olive oil
1 tbsp slivered almonds
Zest of ½ lemon
Salt and pepper to taste
Instructions:
Steam green beans until tender-crisp.
Toss with olive oil, lemon zest, and almonds.
Season with salt and pepper.
2. Cranberry-Orange Relish
Sweet, tart, and vibrant — this simple homemade cranberry sauce is naturally low FODMAP.
Ingredients:
2 cups fresh cranberries
½ cup maple syrup
Zest and juice of 1 orange
¼ cup water
Instructions:
Combine all ingredients in a saucepan.
Simmer 10–12 minutes until cranberries burst and sauce thickens.
Chill before serving.
Low FODMAP Pumpkin Pie (Gluten & Dairy-Free)
Serves 8 | The perfect ending to your IBS-friendly feast
A rich, spiced pumpkin pie with a gluten-free oat crust and creamy coconut filling — every bite feels indulgent but gentle on the gut.
Crust:
1½ cups gluten-free oat flour
¼ cup solid coconut oil
2–3 tbsp cold water
Pinch of salt
Filling:
1½ cups canned pumpkin puree
¾ cup canned coconut milk
¼ cup maple syrup
2 eggs
1 tsp cinnamon
½ tsp ground ginger
¼ tsp nutmeg
Pinch of salt
Instructions:
Preheat oven to 350°F (175°C).
Combine crust ingredients and press into a pie dish. Pre-bake for 10 minutes.
Whisk together all filling ingredients until smooth. Pour into crust.
Bake 45–50 minutes until set.
Cool completely before slicing.
A Happy, Comfortable Thanksgiving
Following a low FODMAP or IBS-friendly diet doesn’t mean sacrificing tradition or taste. With these easy, wholesome recipes, you can create a full gut-friendly Thanksgiving feast that everyone — IBS or not — will love.
Whether you’re hosting or bringing a dish to share, these recipes prove that comfort food can also be gentle food.
Menu at a Glance (All dishes are Gluten-Free, Dairy-Free, and Low FODMAP)
Herb-Roasted Turkey: Garlic-infused oil adds flavor safely.
Gluten-Free Low FODMAP Stuffing: Use gluten-free bread and green onion tops only.
Dairy-Free Creamy Mashed Potatoes: Use unsweetened almond milk for creaminess.
Roasted Maple Sweet Potatoes: Stick to a small serving size (approx. ½ cup) due to potential polyols.
Green Beans with Lemon & Almonds: Bright and refreshing side.
Cranberry-Orange Relish: Naturally sweetened with maple syrup.
Low FODMAP Pumpkin Pie: Uses coconut milk for creaminess.