As more than 90 percent of Americans prepare to celebrate Thanksgiving next week, many are anticipating family feasts featuring traditional favourites. However, experts warn that classics like fluffy stuffing, bread crumb-crusted mac and cheese, buttery mashed potatoes and pumpkin pie can leave your digestive system in distress.
These holiday staples are typically high in fat and refined sugar, which can slow digestion and lead to uncomfortable bloating and gas. Fortunately, medical professionals suggest that making smarter choices about what you add to your Thanksgiving plate can significantly reduce post-meal discomfort.
Starting Your Meal Right
While the main turkey course cooks, appetisers present a perfect opportunity to support your digestive system. Amanda Beaver, a registered dietitian nutritionist at Houston Methodist, recommends beginning with prebiotic fibre to nourish the trillions of bacteria in our gut.
Prebiotic fibre is a carbohydrate that feeds beneficial species living in our intestines, supporting both heart and digestive health. She suggests starting with a cheeseboard featuring apples, grapes, crunchy vegetables, nuts and hummus. "Just stay away from cured meats," Beaver cautioned. "Those tend to be one of the worst things for our gut health just because they can contain nitrates that increase our risk of colon cancers."
Gail Underbakke, a registered dietitian at UW Hospital and Clinics, added that overall gut health benefits from following Mediterranean diet principles: "Lots of vegetables and fruit, whole grains instead of refined, leaner meats, and liquid fats instead of solid whenever possible."
Making Smart Main Course Choices
When the turkey emerges from the oven, the real decision-making begins. Dr Ramy Sadek, a board-certified cardiologist practising at UCR Health in Riverside, California, emphasised: "It's all about being mindful and having moderation."
Fortunately, many traditional Thanksgiving sides contain surprising amounts of fibre. "I think a lot of people think of those foods as just kind of empty calories or carbs," said Beaver. "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 deliver double that amount. Beaver recommends adding broccoli or butternut squash to your plate for variety. "Each of those different veggies are going to contribute positively to our gut microbiome," she explained.
One particularly beneficial option she suggests is squash halves served with toasted walnuts or pecans. This combination can provide a third or more of the recommended 25 to 30 grams of daily fibre adults need.
Finishing With Digestible Desserts
Even dessert can contribute to your fibre intake. Sweet potato pie emerges as the superior choice with between two and four grams of fibre per slice, compared to pumpkin pie's approximately two grams. Experts also recommend skipping whipped cream or marshmallow toppings for additional benefit.
Dr Ulysses Wu of Hartford Healthcare summarised the approach: "Thanksgiving doesn't have to be an all-or-nothing holiday. You'll still enjoy everything you love, just in a way that leaves you feeling good afterward."
By incorporating these gut-friendly choices into your Thanksgiving celebration, you can enjoy the holiday feast without the uncomfortable digestive consequences that often follow.
