Thanksgiving is a time for family, gratitude, and delicious food — but for children with sensitive stomachs or gastrointestinal (GI) conditions, the holiday meal can feel overwhelming. Rich dishes, heavy ingredients, and oversized portions can easily trigger discomfort. The good news? With a few thoughtful adjustments, you can help your child enjoy a festive plate without tummy troubles.
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.
Need Personalized Guidance? We’re Here to Help.
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.
📞 Schedule an appointment today: 786-888-2480
📍 Visit us in Miami: 10045 South Dixie Highway, Miami, FL 33156
Your child’s health is our priority—wherever they need us. 💙
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