Desperate Healthwise

Low FODMAP Christmas Meal Plan

Meal PlanBenny Joy SmithComment

This meal plan is what I like to call a guide to a comfy belly Christmas. Just because it is the festive season, filled with over-indulging and food up to your eyeballs, doesn't mean your gut has to feel the painful effects too. Nope, with this meal plan the only thing you will have to deal with is the guilt. Yay? 

Each section is filled with delicious food and recipes perfect for any Christmas dinner. And the best part? Even your non-IBS suffering family will love it! So go on, feast your eyes, and on Christmas day your stomach, upon this festive fare of food. Try not to drool on your keyboard, while you're at it.

Oh, and Merry Christmas everyone! 

Low FODMAP Christmas Day Meal Plan



  • Roast Chicken - drizzle with garlic-infused oil, a sprinkle of salt and dried thyme. Stuff cavity with a whole lemon (this keeps the chicken together and makes it deliciously tender). Put into a 200˚C oven for 30 minutes or until it starts to sizzle, then turn down to 150˚C and cook for 30 minutes per 500 grams. Take out of oven and let rest for around 20 minutes before carving. 
  • Roast Lamb Leg - drizzle with garlic infused oil and sprinkle with salt. Cut small slits into the skin of the lamb and insert sprigs of fresh rosemary. Put into a 200˚C oven for 30 minutes or until it starts to sizzle. Turn oven down to 150˚C and cook for around 2 1/2 hours (again, depending on weight of meat). Take out of oven and let rest for around 10 - 20 minutes.
  • Crispy Potatoes OR Roasted Low FODMAP Vegetables (e.g. Red Capsicum, Kumara, Potatoes, Yams, Zucchini, Carrots and Parsnips), drizzled with garlic-infused olive oil, sprinkle with sea salt and a large pinch of dried thyme.
  • Green Beans and Baby Carrots
  • Low FODMAP Gravy - pour excess liquid from cooked meat (around 1 1/2 tbsp) into small saucepan on medium heat. Add 1 1/2 tbsp of cornflour and brown for a few minutes. Gradually add 1- 1 1/2 cups of liquid (e.g. stock water (Maggi Beef Stock Melt and 1 cup of water), vegetable water or water) stirring well. Bring to the boil and cook for 3-4 minutes until thickened. Serve in warmed gravy jug. 


  • Tropical Pavlova
  • Fudgy Chocolate Tart      
  • Ambrosia - omit the cream, if lactose free, and use 1 litre of lactose free yogurt. Use fresh berries like raspberries or strawberries, marshmallows, and dark Whittaker's chocolate chunks. Mix together and chill until serving.
  • Chocolate Roulade    
  • Low FODMAP Fruit Salad - use fruits such as Pineapple, Orange, Strawberries, Grapes, Banana, Rock Melon and Kiwifruit (be careful with your intake of this fruit salad if you are a fructose malabsorber)


  • Dark Chocolate Scorched Almonds (dairy free)
  • Mixed Nuts (e.g. brazil nuts, peanuts, walnuts, pecans, macadamias)
  • Plain potato or corn chips
  • Fresh cherries (max. 3)