IBS-friendly Feasting at Thanksgiving

The Tummy Clinic | October 4th, 2022

🙌 The people want stuffing!

🍞🧄🧅 Most traditional stuffing recipes use high FODMAP bread, onions and garlic so we worked hard to find this easy and delicious low FODMAP stuffing with all the traditional tastes. Enjoy! 😋

✍️ Ingredients:

½ cup butter, salted (120g)
10 slices low FODMAP bread torn into small pieces (650g)
½ cup olive oil (125g)
3 tsp garlic-infused olive oil (14g)
Turkey mince (500 g)
1 cup spring onion, green tops only (50 g)
1 fennel bulb, finely diced (190g)
1 eggplant, finely diced(200g)
2 tsp low FODMAP chicken stock powder (8g)
1 tsp ground black pepper (2g)
Dry white wine (100g)
Parsley, finely chopped (30g)
2 Tbsp fresh sage, chopped (5g)
2 Tbsp thyme leaves, finely chopped (5g)
3 eggs, lightly beaten (175g)
1 cup water (you might need extra to moisten the stuffing prior to cooking) (250g)

👩‍🍳 Instructions:

Spread bread pieces on a lined oven tray and dry overnight in a very low 50°C/122°F oven, then cool.
Heat oils and butter in a large pan over medium-high and saute fennel and eggplant for about 10 minutes. Increase the heat to high and add the turkey and break up into rough chunks and lightly browned. Add wine, herbs, spring onion tops, stock powder and pepper and reduce for about 5 minutes while stirring. Remove from heat and cool for about 10 minutes.
Combine all the ingredients and gradually add in water to thoroughly moisten bread pieces then rest for about 10 minutes (you might have to add more water).
Preheat oven to 180°C/350°F and place stuffing in a lightly oiled baking dish that has a lip and cover tightly with baking paper then foil. Bake for about 35 to 40 minutes. Increase the oven temperature to 220°C/420°F, remove the foil and paper and bake for a further 10 minutes or until it is nicely browned.
Note, this stuffing can be made up to 4 days ahead of time. The best way to reheat it s in the microwave. It can also be portioned and frozen.

🔎 Hints:

🍞 Gluten-free bread can also be used
🔪 You can add some chopped pecans or walnuts to replace the mince.
🥕Why not use other low FODMAP vegetables of your choice like capsicum, carrots, celeriac etc

Frequently Asked Questions

What to Eat When You Have IBS with Diarrhea: Tips for Relief

Managing IBS with diarrhea can be challenging, but making the right food choices can help. Here’s what works for many people with IBS:

Low FODMAP diet: This dietary approach helps reduce symptoms like diarrhea, bloating, and stomach pain. It involves removing certain foods and gradually reintroducing them to see which ones trigger your symptoms.
Easy-to-digest foods: Stick with foods like plain rice, cooked carrots, zucchini, and lean proteins (e.g., chicken, fish) to ease digestion.
Avoiding triggers: Steer clear of fatty, spicy, or fried foods, as well as dairy and caffeine. These can worsen symptoms for many people with IBS.

If you’re unsure which foods work for you, consulting with a healthcare provider can help you create a personalized meal plan.

What Causes Bloating, Gas, and Stomach Pain in IBS?

Bloating, gas, and stomach pain are common in IBS. These symptoms often result from:

Gas buildup: Undigested food or fermentation in the intestines can cause gas and bloating.
Gut motility issues: In IBS, food may move too quickly or slowly through the digestive tract, leading to discomfort.
Food sensitivities: Certain foods like high FODMAP foods can cause bloating or pain.

Managing these symptoms typically involves diet modifications, stress management, and finding the foods that work best for your body.

How to Manage IBS-Related Constipation

IBS constipation can be tough, but there are ways to improve bowel movements:

Increase soluble fiber: Foods like oats, bananas, and carrots can help soften stool.
Stay hydrated: Drinking plenty of water helps keep things moving.
Exercise regularly: Physical activity helps stimulate digestion.

If these strategies don’t work, gentle laxatives or stool softeners might be considered, but always under the guidance of a healthcare professional.

What Foods Trigger IBS Symptoms?

Certain foods can make IBS symptoms worse, including:

High FODMAP foods: These include foods like onions, garlic, certain fruits (e.g., apples, watermelon), and dairy.
Fatty foods: Rich, greasy foods often cause discomfort for those with IBS.
Caffeine and alcohol: These can irritate the digestive system and increase symptoms like diarrhea or bloating.

By tracking your food intake and symptoms, you can start to identify which foods are causing flare-ups and work toward a personalized plan.

What Causes Constant Constipation in IBS?

Constant constipation in IBS can be caused by:

Low fiber intake
Dehydration: Not drinking enough water can make stool hard and difficult to pass.
Stress: Emotional stress often affects digestion and can contribute to constipation.

If constipation persists despite lifestyle changes, consider speaking with a healthcare provider for further assessment and potential treatment options.

How to Deal with Severe Bloating in IBS?

Severe bloating can occur when:

Gas is trapped in the intestines due to difficulty digesting certain foods or fermentation.
Slow motility: In IBS, the digestive system may move food too slowly, leading to bloating.

To manage bloating, consider reducing high FODMAP foods and incorporating more digestive-friendly meals. Stress management techniques like yoga or mindfulness can also help reduce bloating by calming the nervous system.

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