FODMAPs in the festive season

FODMAPS at xmas

Monitoring and managing FODMAPs in the festive season is not really fair! The majority of people who are modifying their diet for health reasons can afford to be a “bit naughty” at this time of year and feel no ill effects, other than on the waist line. Someone with IBS who is a “bit naughty” could find themselves spending the whole of Christmas day on the loo or doubled up in pain, missing all the festivities.

My top tips for festive season eating

Having consulted with most of my clients who have IBS over the past few weeks to discuss festive season eating, I thought it might help others get through this time of year by sharing my top tips for festive season eating.

  1. Size matters – avoid large meals even if all the foods are low FODMAPs
  2. Give your favourite festive treats a place – even high FODMAP foods may be tolerated if you have a very small amount and factor them into your festive eating
  3. Avoid very rich meals or foods if you are not used to them as they can trigger diarrhoea even if low in FODMAPs (made even worse if high in FODMAP too!)
  4. Make up some low FODMAP dressing to use on salads and take it with you to Christmas parties (see recipes below)
  5. Pick out a low FODMAP recipe for a signature dish of the season – and make it up to take to gatherings
  6. Be wary of seasoned meats that might include turkey, chicken and sausages and mince dishes
  7. Avoid fruit overload – better to have more very small portions through the day than one large portion
  8. For those with lactose intolerance – take some lactase tablets or drops with you to use when eating or drinking away from home. 

I wish you all the best of good wishes for a symptom free festive season. One of our dietitians can help you navigate the FODMAP festive season.

Low FODMAP Dressing & Sauce Recipes:


Olive Oil Dressing

You need: 2 tablespoons virgin olive oil; 2 tablespoons white vinegar (OR balsamic vinegar or lemon juice); 1 tablespoon brown sugar

What to do: Combine ingredients and stir well to dissolve sugar.


Creamy dressing

You need: 1 teaspoon garlic infused oil; 2 tablespoons tahini; zest and juice of 1 lemon; juice 1 orange; 1 teaspoon maple or golden syrup; 3 tablespoons olive oil

What to do: Combine ingredients well in a small glass jar or dressing bottle.


Asian dipping sauce

You need: 2 tablespoons Mild or low salt soy sauce; 2 tablespoons lemon juice; 1 tablespoon brown sugar or 1 small block of palm sugar; 1 tablespoon boiling water; 1 teaspoon sesame oil; Optional: ½ teaspoon crushed or chopped chilli; 2 tablespoons coriander (finely chopped)

What to do: Combine all ingredients in a small jar, put the lid on and shake well until sugar is dissolve. Adjust sweetness and herbs to suit palate.

Make a booking for a video consultation with one of our gut health dietitians.