As over 90 percent of Americans prepare for their Thanksgiving celebrations next week, the anticipation of family feasts is building. However, the very dishes that define the holiday—fluffy stuffing, rich mac and cheese, buttery mashed potatoes, and pumpkin pie—can often lead to a night of digestive distress and uncomfortable bloating.
Why Thanksgiving Dinner Can Disrupt Your Digestion
Many traditional Thanksgiving staples are laden with high levels of fat and refined sugar, which are known to slow down the digestive process. This slowdown can result in unpleasant symptoms like gas and a feeling of heaviness. But experts assure that enjoying the holiday doesn't have to be an all-or-nothing affair.
Dr. Ulysses Wu of Hartford Healthcare emphasised a balanced approach in a statement to The Independent. "Thanksgiving doesn’t have to be an all-or-nothing holiday," he said. "It’s about enjoying the foods you love while making choices that support your health."
Starters That Set a Healthy Tone
According to Amanda Beaver, a registered dietitian nutritionist at Houston Methodist, the pre-dinner period is a perfect opportunity to support your gut. She recommends beginning with appetisers that provide prebiotic fibre, a carbohydrate that acts as fuel for the trillions of beneficial bacteria residing in our intestines.
Beaver suggests starting with a cheeseboard that includes a mix of:
- Apples and grapes
- Crunchy vegetables
- Nuts
- Hummus
She advises steering clear of cured meats, however, as they can contain nitrates linked to an increased risk of colon cancers. For overall gut health, Gail Underbakke, a registered dietitian at UW Hospital and Clinics, advocates for a Mediterranean-style diet rich in vegetables, fruits, whole grains, and liquid fats.
Making Mindful Choices for the Main Event
When the main course is served, the key is mindfulness and moderation, advises Dr. Ramy Sadek, a cardiologist with UCR Health in California. Fortunately, fibre is abundant in many beloved side dishes, even in seemingly indulgent options like mashed potatoes.
"A lot of people think of those foods as just kind of empty calories or carbs," Beaver noted. "But the truth is that even potatoes do have some prebiotic fibres in them." A single cup of mashed potatoes contains more than three grams of fibre, while the same amount of Brussels sprouts may offer double that.
Beaver stresses the importance of variety on your plate. Adding broccoli or butternut squash, for instance, introduces diversity that positively feeds the gut microbiome. One of her top recommendations is serving squash halves with toasted walnuts or pecans, a combination that can provide a third or more of the recommended 25-30 grams of daily fibre for adults.
Finishing with a Fibre-Friendly Dessert
The final course also presents an opportunity for a smart choice. Sweet potato pie is a fibre-forward dessert, containing between two and four grams per slice, compared to pumpkin pie's roughly two grams. For an added benefit, experts suggest forgoing the whipped cream or marshmallow topping.
By incorporating these mindful selections, you can fully partake in the Thanksgiving traditions you cherish. As Dr. Wu concluded, "You’ll still enjoy everything you love, just in a way that leaves you feeling good afterward."
