Holiday Gratitude Without the GI Setback
Savor the Season: Managing Digestive Symptoms During Thanksgiving
Thanksgiving brings warmth, connection, and cherished food traditions—but it can also challenge digestion for those with IBS, Celiac Disease, or functional GI disorders. Rich meals, unpredictable ingredients, and heightened emotions can tip the balance for even the most careful eater.
Why Thanksgiving Can Trigger Digestive Discomfort:
Traditional dishes like stuffing, gravy, and green bean casserole often include high-FODMAP ingredients like onions, garlic, and cream-based sauces.
Larger portions and second helpings can overwhelm digestive capacity, increasing symptoms like reflux, bloating, or sluggishness.
Emotional stress, changes in routine, and travel can dysregulate the gut-brain axis and motility.
Strategies for a More Comfortable Thanksgiving:
Start light: Begin your meal with cooked, well-tolerated vegetables to stimulate gentle digestion.
Pause between plates: Waiting 15–20 minutes allows satiety signals to reach the brain and may prevent overeating.
Move a little: A short walk after your meal can ease bloating and support gut motility.
Support digestion with enzyme tools: If you're navigating meals with FODMAPs like garlic or onion, clinically backed enzymes such as FODZYME® can help break down these compounds before they cause symptoms—allowing for more flexibility and less restriction.
FODZYME® is safe for long-term use and offers a sustainable way to expand your diet without triggering symptoms. Unlike the low FODMAP diet—which may limit essential fermentable fibers and potentially reduce microbial diversity if followed indefinitely—FODZYME allows for a more inclusive approach during the holidays and beyond.
Clinical Insight:
The goal isn’t perfection—it’s sustainability and symptom management. A one-day celebration shouldn’t undo your progress. By tuning in to your body, using supportive tools like FODZYME®, and choosing foods with intention, you can enjoy Thanksgiving without sacrificing comfort or connection.
References:
Eswaran S, Tack J, Chey WD. (2021). Food: the forgotten factor in understanding and treating functional gastrointestinal disorders. Gastroenterology, 160(1), 5–17.
Kinser PA, et al. (2021). “Awareness is the first step”: An integrative review of the influence of mindfulness on the gut–brain axis. Journal of Clinical Psychology, 77(6), 1423–1446.
Halmos EP, et al. (2014). A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology, 146(1), 67–75.e5.
Hustoft TN, et al. (2017). Effects of a low FODMAP diet on the microbiota in IBS: a randomized controlled trial. Gut, 66(9), 1631–1638.
Staudacher HM, et al. (2022). Nutritional implications of the low FODMAP diet: what are the risks and how can they be minimized? Current Opinion in Clinical Nutrition and Metabolic Care, 25(5), 378–385.
Wilson B, Rossi M, Dimidi E, Whelan K. (2019). Prebiotic potential of low FODMAP dietary fibers. Current Opinion in Clinical Nutrition and Metabolic Care, 22(6), 424–429.
Hi, I’m Jessica, Founder of Finch™ Nutrition.
I’m a California registered dietitian, based in Los Angeles, specializing in digestive health. I offer personalized, judgment-free care to help clients heal from conditions like IBS, Celiac disease, and more—all while honoring their culture, lifestyle, and love for food.
For more info on me and my services, visit www.finchnutrition.com.
