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By Lisa Kunstler: Nutritionist at FodShop, Personal Trainer, and Group Fitness Instructor

The festive season is a busy time of year with added stresses for those of us with irritable bowel syndrome (IBS) and other dietary conditions. To make sure this season is fun and tummy safe for you and the family, FodShop have collated some tips to enjoy Christmas low FODMAP!

low FODMAP christmas

Preparing for Christmas

A great idea for low FODMAP Christmas preparations is to bring your own low FODMAP dishes. With Christmas being a busy time of year, our family and friends love the help catering!

You could create a tummy friendly, low FODMAP salad, frittata, or charcuterie board that everyone can enjoy.

Plain, lean meats, parsnips, carrots, potatoes, gluten free crackers, and hard cheeses are some great low FODMAP options.

For some great low FODMAP Christmas food products, like puddings, custard, and gravy, check out the FodShop website HERE.

Low FODMAP diets are often void of fibre, an important component of nutrition found in vegetables, fruits, and wholegrains, that can aid in the prevention of constipation and diarrhoea and decrease abdominal pain. (1)

Approaching Christmas, it is important to keep up your fibre intake and set yourself up for success.

If you’re struggling to consume the recommended 25-30g of fibre per day, try a fibre supplement, like SunFibre or Regular Girl, that may help improve IBS symptoms. 

The Morning of Christmas Celebrations

It’s important to start the day right and stay hydrated to prepare your gut for the day.

Manage any concerns or stress you have over the day by meditating, lightly exercising, or chatting to a friend. (2) All of these are great ways to heal the connection between gut and brain and improve IBS symptoms. 

Up until the big event, try to avoid FODMAP stacking.

This involves minimising the number of high FODMAP meals consumed during the day to avoid any possible flare ups at Christmas dinner. For more information on FODMAP stacking, check out the recent webinar recording by FodShop and the Diet vs Disease team.

During Christmas Celebrations

Communication is key on the day to make sure everything runs smoothly.

Try to eat low FODMAP and don’t be afraid to ask for dishes’ ingredients.

Make sure to also limit alcohol and caffeine intake, as both can exacerbate IBS symptoms by irritating the gut. A great alternative is an herbal tea!

If all else fails, there are a variety of enzymatic supplements available at FodShop to get you through the festive season.

Supplements we recommend to IBS patients are Intoleran and FODZYME. Both break down complex FODMAPs, like fructans and lactose, into simple sugars that are easily digestible, making Christmas dinners stress free! 

Finally (and most importantly) enjoy and have a Merry low FODMAP Christmas!

About the Author

Lisa Kunstler

Expert Contributor


Qualifications: Bachelor of Nutrition Science, Certificate IV in Personal Training, Certificate III in Group Fitness

About: Lisa Kunstler graduated as a Nutritionist from Deakin University in 2022 and has her Certificate III and IV in group fitness and personal training. She has worked at FodShop, a company selling low FODMAP food products for people with irritable bowel syndrome and other conditions, for almost a year. Lisa worked as a student during her degree at the Olive Wellness Institute, where her role involved educating health care professionals on the health benefits of extra virgin olive oil and olive products.

Research/Areas of Interest: Nutrition, Irritable Bowel Syndrome, Fitness, Low FODMAP Diet, the Mediterranean Diet, and the health benefits of Extra Virgin Olive Oil.

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