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Below is a simple guide to building a GI-friendly Thanksgiving plate that’s gentle, balanced, and still full of holiday flavor.
Choose Fiber-Friendly Starters
Starting with light, fiber-rich foods helps support smoother digestion throughout the meal. Good options include:
Steamed green beans (avoid heavy casseroles)
Roasted vegetables such as carrots, zucchini, or squash
Mixed greens salad with light dressing
Fresh fruit like apples or berries
These items are easy on the stomach and help prevent constipation — especially helpful during holiday travel or routine changes.
Keep the Protein Simple
Protein is essential, but heavy preparation can be hard on sensitive tummies.
Best option:
Oven-roasted turkey, plain or lightly seasoned
Avoid or limit:
Fried turkey
Thick gravies
Heavy sauces
Turkey is naturally lean, making it one of the easiest Thanksgiving proteins for kids with GI concerns.
Pick the Right Sides
Many traditional dishes are high in fat, dairy, or spices, which can irritate the digestive tract. Instead, consider:
Better choices:
Mashed potatoes (made with broth instead of heavy cream)
Sweet potatoes (roasted instead of candied)
Rice or quinoa for kids with wheat or gluten sensitivity
Be cautious with:
Stuffing
Creamed corn
Mac & cheese
Casseroles
Keeping sides simple makes them gentler and easier to digest.
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At Pediatric Gastroenterology Associates (PEDGA), we support families year-round — including the holidays. If your child struggles with ongoing digestive concerns, schedule an appointment with our pediatric GI specialists.
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