If your struggling with bloating, constipation, diarrhea, heart burn, and/or fatigue, the holidays can be extremely challenging. I’ve put together 10 Gut Healthy Thanksgiving & Holiday Dishes so you can enjoy the food and feel confident about what you’re putting in your body!
Sauerkraut is a fermented food rich in nature occurring probiotics. This twist on sauerkraut brings out holiday flavors! Only caveat to this dish, it takes 3 weeks to ferment. Start on it now and have it ready for Christmas!
Deviled eggs are already a holiday classic. Would you be surprised that they are gut friendly? Use local, cage free eggs for higher nutritional value.
Fall inspired salad
Although it’s trendy, I don’t recommend eating raw kale or raw spinach. Both are very high in oxalates and traditionally were always eaten cooked in soups or stews.
- 1 small butternut squash roasted
- 1 small apple chopped
- 1-2 cups arugula (optional, but very good for digestion)
- 3-4 cups of salad mix
- ¼ cup dried cranberries
- ¼ cup chopped walnuts
- ¼ cup freshly grated parmesan cheese
- 3tbsp olive oil
- 2.5 tbsp balsamic
- ½ tbsp honey
- optional 1 clove chopped garlic
- Roast 1 small butternut squash & sit aside to let cool for 20 minutes
- Mix all the salad ingredients together
- Mix dressing
- When almost ready to serve: Toss ¾ of the dressing with the assembled salad
- Add toppings
- Drizzle remaining dressing over the salad
- ENJOY 🙂
If you’d like the salad prepared ahead of time, mix the toppings into the salad. At time of serving, toss everything together with dressing
Sourdough is a way to naturally leaven bread (make it rise) through wild fermentation. It increases the digestibility of the bread products!
Same concept as above! Recipe also by Farm House on Boone
Honey Glazed Carrots
Carrots are a low FODMAP option that is great for those with IBS or SIBO. I would encourage using a local raw honey for increased nutritional value & natural enzymes!
Bacon Balsamic Brussels Sprouts
Brussel sprouts may cause gas for some individuals so be aware and limit portion if needed.
Bone Broth to drink
Bone broth improves digestibility at protein rich meals by complementing the amino acid profile. Bone broth also helps heal & seal leaky gut and increases glutathione production.
Favorite store bought brands: Kettle & Fire, Bare & Bones, and Bonafide
NOTHING BEATS HOMEMADE THOUGH! Here is a resource to learn to make your own.
Once you have shredded all the turkey meat off the bones, use those bones to make bone broth after Thanksgiving 🙂
Sweet Potato Casserole
This version of sweet potato casserole uses less sugar than traditional recipes, while still maintaining amazing flavor! Check out the recipe here
Einkorn pumpkin muffins
Einkorn flour is the OG wheat variety. It hasn’t been hybridized and because of this, it is easier to digest. It’s also missing one of the amino acid chains that makes gluten problematic for many people. Einkorn does contain gluten so is not suitable for those with celiac disease.
I hope these recipes help you stress less about the holidays and give you confidence in your food choices 🙂
If you’re interested in working with me 1:1, learn more here!