Dec 12

Low FODMAP Holiday Recipes

Low-FODMAP Holiday Recipes to Celebrate the Season

Savor the Holidays Without Digestive DiStress

The holiday season brings beautiful traditions that connect us to family, friends — and our  selves too. When it comes to holiday traditions, it seems like there’s at least one that translates across the globe. Food.

No matter where you live or how you celebrate the season, few can argue about why we love our holiday foods. However, if you have Irritable Bowel Syndrome, IBS, you may not love the way your gut feels after eating the wrong foods.

If you’re dealing with IBS, you probably don’t like the surprises that come with it. Like sneaky, stinky flatulence. Or perhaps bloating. The feeling that gives you no option except to unbutton your pants after a meal. The fact is, good eats can turn you into the Great Houdini when you’re dashing away to the restroom—while the party goes on without you.

Here’s the good news. We’ve done some recipe rehab to help restore your tummy troubles. These Low-FODMAP holiday recipes are here to help you celebrate the season with a happy belly. The first step is knowing which foods to swap out and which ones to keep.

Use these festive Low-FODMAP holiday recipes so you can enjoy warm delicious holiday meals all season long. Serve the tasty holiday appetizer, savory side dish and delectable dessert at your next gathering.

Jump to Recipes

________________________________________________________________________________________________

What are Low-FODMAP Foods?

Low FODMAP foods are low in carbohydrates known to cause digestive issues like bloating, gas and abdominal pain. They’re also referred to as fermentable short-chain carbohydrates.

People with IBS may find some relief from symptoms when they switch to a low FODMAP diet.  Some people who benefit from low FODMAP diets may have lactose intolerance, gluten sensitivity or other food intolerances.
Source: Cleveland Clinic

FODMAP– Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols

Monash University is a well-respected resource for learning more about evidence-based science around low FODMAP foods.

________________________________________________________________________________________________

Recipes

Low-FODMAP Holiday Appetizer
Rosemary Parmesan Polenta Bites

Prep Time: 15 mins | Cook Time: 25 mins | Serves: 12

Ingredients

• 1 cup polenta (cornmeal)
• 4 cups low-FODMAP vegetable or chicken broth-or water
• 1 tsp Kosher salt
• 2 tbsp butter or garlic-infused olive oil (FODMAP-friendly)
• ½ cup grated Parmesan cheese
• 6 cherry tomoatoes
• 1 tsp fresh rosemary, finely chopped
• Salt & pepper
• Olive oil, for brushing

Download Recipe Card

Instructions:

1. Bring salted water or broth to a gentle boil.  Slowly add polenta while stirring or whisking together. Reduce heat to a simmer, continue stirring. Should thicken within about 15–20 minutes.
2.  Add butter or garlic-infused olive oil, Parmesan and rosemary. Season with salt and pepper.
3. Set aside to cool. Then pour polenta into a greased baking dish, smoothing the top. Let cool completely until firm. About 20 minutes.
4. Preheat oven to 400°F.
5. Cut polenta into bite-sized pieces. Brush with olive oil and place on a baking sheet.
6. Bake for 10–12 minutes-until golden with crispy edges.
7. Garnish with cherry tomatoes and rosemary if desired. Enjoy this warm and delightful dish.

Low FODMAP Tips

• No polenta? No problem. Use regular cornmeal and pulse it in the food processor for a finer version. Just don’t over process it or you’ll end up with a gummy texture.
• Want to make this dish ahead of time? Simply store in the fridge the day before serving it.

________________________________________________________________________________________

Low-FODMAP Sides
Maple-Glazed Carrots with Toasted Pecans

Prep Time: 10 mins   |  Cook Time: 15–20 mins |   Serves: 6

INGREDIENTS

• 1 lb carrots, peeled
• 1 tbsp butter or lactose-free butter
• 1 tbsp pure maple syrup
• Zest of 1 orange
• Fresh lemon juice
• 1 tbsp chopped pecans
  (up to 10 pecans is considered Low-FODMAP amount)
• Parsley – rinse and chop
• ¼ teaspoon cinnamon
• Salt to taste

Download Recipe Card

INSTRUCTIONS

1. Slice in half and steam carrots until tender – about 8 minutes on medium heat.
2. Glaze – melt butter in a pan. Lightly whisk maple syrup, orange zest, cinnamon, and salt. Combine into the pan.
3. Add carrots to the skillet and cook 3–4 minutes until fully coated in the glaze.
4. Transfer to a dish and sprinkle toasted pecans and fresh squeeze juice of a lemon. Sprinkle with fresh chopped parsley.

Tangy Twist
Sprinkle in a touch of ground ginger for added warmth and savory notes.  Ginger is low-FODMAP and may help soothe bloating and nausea.

________________________________________________________________________________________________

Low-FODMAP Dessert
Cranberry-Orange Tart with Almond Flour

Prep Time: 20 mins   |  Bake Time: 20–25 mins   |  Serves: 8–10

INGREDIENTS

Crust

• 2 cups almond flour
• 2 tbsp sugar
• ¼ tsp salt
• ¼ cup melted butter or coconut oil
• 1 egg

Filling

• 2 cups fresh cranberries
• ½ cup sugar
• ¼ cup water
• Zest of 1 orange plus juice
• 1 egg yoke
• Optional ½ tsp each vanilla and orange extract

Download Recipe Card

INSTRUCTIONS

1. Heat the oven: Preheat to 350°F.
2. Crust-Mix almond flour, sugar, salt, melted butter/oil, and egg to make a soft dough.
3. Press into a tart pan. Gently smooth the edges to keep an even consistency.
4. Bake crust 10 minutes.
5. Combine cranberries, sugar, water, egg yoke, and orange zest into a saucepan. Simmer 10–12 minutes until it thickens.
6. Pour filling into warm crust.
7. Return the combined tarte into the oven for another 10–12 minutes.
8. Let it cool fully before slicing.

Want a festive finish?
Serve with a dollop of lactose-free whipped cream.

Low-FODMAP Tips

Think of some low-FODMAP foods in terms of smaller servings. Almond flour is low-FODMAP when used in smaller portions.

________________________________________________________________________________________________

Want to learn more about how to manage IBS?  Call 303-604-5000 to book a consultation with our GI specialists who can help you with a treatment plan.

Written by Elise Oberliesen, digital marketing specialist; medical review provided by Emily Marshall, PA-C, December 12, 2025