How to follow the FODMAP diet during Christmas?

Christmas is a time for celebration, spending time with friends and family, and engaging in a strange blend of busyness and rest. One factor that is always part of the holiday experience is food. It doesn’t matter if you’re attending a party, visiting a relative, or sitting around the fireplace on Christmas Eve. Most holiday activities involve food and beverages in some way or another.

This can present concerns for those with food sensitivities. Christmas can make it hard to eat properly, particularly when following a more specific food regimen, like the FODMAP diet.

If you’re facing this kind of challenge this year — or during any holiday season — here are a few tips to help you follow the FODMAP diet and stay on track.

1. Keep digestive enzymes handy

It’s possible to maintain the FODMAP diet throughout the holidays. However, there will be times when you want to bend the rules a bit. Whether it’s eating a certain Christmas cookie you only get once a year or partaking in a generous helping of your mom’s famous homemade eggnog, it’s wise to have digestive enzymes on hand when these moments arise.

Enzymes are a great way to support your digestive tract by providing the tools it needs to properly break down troublesome foods. You can get enzymes for specific food intolerances or if you’re dealing with something more generic support, you can use Quatrase 10.000 (Forte) for more comprehensive support.*

2. Look for FODMAP-friendly main dishes

If you’re adding food to a festive gathering, offer to make a main dish. Meats like chicken, beef, lamb, and ham are easy to keep FODMAP-friendly. Salads are also easy to keep on track, as are certain desserts, such as fruit salads and gluten-free bread, biscuits, and baked goods.

If you’re hosting, you have control over what is served. If you’re bringing food, offer to bring a key part of the meal so that you can keep it in line with your diet.

3. Consider drinks and snacks, too

Meals aside, you also want to plan ahead for snacks and drinks. Monash University points out that both alcohol and caffeine can exacerbate digestive issues. Limit intake and try to drink these with food.

When it comes to snacks, keep portions small and watch out for grease options. Don’t feel the need to avoid snacks entirely, though. Snacking throughout the day can help manage overeating at meals, which is easier on the digestive tract. Snacking on healthy, diet-approved options before heading to a party is also a good way to resist binging on undesirable food choices.

Finding FODMAP success over the holiday season

The FODMAP diet may feel restrictive during the holidays, but there are many ways to maintain its standards while also enjoying yourself. Start with perspective, and be thoughtful as you snack, drink, and contribute to meals.

And don’t forget to keep some Intoleran nearby to help your digestion whenever you do want to eat something as a special holiday treat!