Feast with Ease: Your Gut-Friendly Thanksgiving Survival Guide

When you picture Thanksgiving, what comes to mind? Do you see all of your favorite foods that you haven’t had since last year, and can you smell the turkey already cooking in the oven? Thanksgiving is a wonderful holiday filled with incredible food and socializing, but if you have IBS or other chronic gut issues, that beautiful image comes with a side of dread. There are many strategies that are helpful, so you don’t have to choose between enjoying the feast and feeling good. Here are reliable, practical strategies proven to help you enjoy the day without sacrificing your gut health.

Prep for Success

Here’s how to set yourself up for success on Thanksgiving. Don’t skip breakfast with the

thought of saving room in your stomach for a large meal later in the day. You’ll end up overeating due to hunger and the temptation of so many wonderful food choices. Plan a healthy breakfast to start your day, such as eggs and sourdough toast or Greek yogurt and berries, to keep you feeling satisfied all morning. Taking a walk, doing yoga, or engaging in your favorite stress-relief practice is critical, as stress significantly impacts the gut-brain axis, increasing sensitivity to symptoms. Staying hydrated will also help you feel more energized and less hungry. Whatever you choose, commit to it now.

Building Your Plate

Build your plate strategically to feel good after the meal:

• Start with protein—turkey is easy to digest, especially with the skin removed to reduce fat content.

• Choose cooked vegetables like green beans, carrots, or parsnips, instead of raw ones. They will be much easier to digest.

• Consider lower-risk carbohydrates, such as baked or sweet potatoes, instead of stuffing and rolls. If you're gluten-sensitive, watch for hidden sources in stuffing, rolls, and breaded dishes.

• Treat rich, high-fat additions like gravy and butter sauces as garnishes, not blankets. Fat is the slowest macro to digest and often the biggest trigger for post-meal distress.

• Know your personal triggers, especially high-FODMAP foods, and limit these when possible. Use caution with any side dishes that might contain onions, garlic, or heavy seasonings if you are sensitive.

• Be mindful of portions and enjoy the amount that makes you feel comfortable without depriving yourself or overdoing it.

During the Meal

How you eat matters as much as what you eat. For a holiday meal, eat slowly and chew thoroughly. The simple act of chewing thoroughly and pacing your meal is crucial because it stimulates the vagus nerve, your brain’s direct line to the gut, which kickstarts digestion. Eating slowly promotes better enzyme release, helps your body process food properly, and minimizes air swallowing—which means less bloating. Give yourself plenty of time, stay relaxed, and stop when you feel satisfied. If you’re full, stop eating—even if others are still going.

The Dessert Dilemma

Dessert is one of the best parts of Thanksgiving, but piling pie on top of a huge meal

asks a lot of your already-working digestive system. Wait at least 1-2 hours after eating dinner before having dessert. Doing so will give your gut a chance to process the meal first and also let you know how much room is available for dessert. Choose one dessert, have a smaller portion, and eat it slowly and mindfully to feel more satisfied. Adding herbal tea to dessert will help support digestion. My favorites are peppermint, fennel, or ginger.

After Dinner: The One Thing That Matters Most

Many people find themselves sitting after dinner, watching a football game or talking with friends or family. The single best way to improve digestion after a larger meal, though, is to take a short 15-20 minute walk. Walking helps stimulate peristalsis (gentle contractions that help move food through the digestive tract), which can help reduce bloating and feelings of sluggishness. Why not suggest your entire group take a walk after dinner before enjoying dessert?

Friday Recovery Protocol

The best strategy for the day after Thanksgiving is gut rest. It is a good time to focus on simple, comforting meals such as light soups, steamed proteins, cooked vegetables, and low-fiber grains like white rice. Getting more movement into the day will also make you feel better and help your gut settle down if you notice increased symptoms. Think of this as a reset day for your digestive system—gentle, simple, and nourishing.

Permission & Perspective

Your body is resilient. You know what it can handle. Be strategic, be present, and most importantly, give yourself permission to enjoy the day. One imperfect meal won't undo your progress—but letting fear steal your joy? That's the real cost.