• Sarah Greenfield, RD

A Gut-Friendly Thanksgiving

The holidays are officially here, which means one thing: food. And, a lot of it! While feasting, gathering, and celebrating are some of the best parts of the holiday season, it can also leave your gut in a state of distress. However, I firmly believe that the holidays don’t have to completely derail all the progress you and your gut have made so far. In fact, you can actually enjoy the flavors of the holiday season, while still healing your gut. This Thanksgiving, try one (or more) of these tasty, healthy, and gut-friendly recipes to satisfy your tastebuds and your gut bugs!

Crockpot Rosemary Carrot Parsnip Mash by Cotter Crunch

Rosemary is a delicious and potent herb, but that’s not it. It’s also a health superfood! Rosemary been shown to stop bacterial growth, increase bile flow, and relieve gas. As a result, your gut can stay health and strong all season long. On the other hand, parsnips are a root vegetable known for their high fiber content. Fiber is responsible for regulating digestion and keeping bowel movements optimal (which is especially important during travel). Parsnips are also high in Vitamin C, folate, and manganese- all of which are essential for healthy digestive and antioxidant function.  Parsnips are also low-FODMAP so you can enjoy this dish even while you are keeping your diet top of mind.

2. Cauliflower Stuffing by the Healthy Maven

This cauliflower stuffing is free of grains, dairy, and refined carbohydrates. Instead, it’s loaded with fiber and veggies, so say good-bye to the post-Thanksgiving insulin spike and energy crash. By opting for this veggie-filled cauliflower stuffing instead of a traditional bread-loaded stuffing, you can manage gut inflammation and stay on track to healing your body!

3. Paleo Green Bean Casserole by Paleo Running Momma

Traditional green bean casserole is infamously known for it’s cream of mushroom soup and fried French onion topping. Although arguably delicious, both of these ingredients are less than ideal for someone dealing with gut health issues. Luckily, by making your own fried French onions and cream of mushroom soup (as shown in the recipe), you can steer clear from the gut-wrenching affects of processed and packaged ingredients. 

4. Paleo & Vegan Pumpkin Pie by Bakerita

Let’s be real: pumpkin pie is the best part of Thanksgiving dinner. Not only is it deliciously sweet and soft, but it’s packed with nutrients. Yep, that’s right! Despite being a low-calorie food, pumpkin contains very high amounts of Vitamin A and C. But, that’s not all! Pumpkin provides fiber, beta-carotene, potassium, and zinc. All of these vitamins and minerals are essential for immune function, gut health, and blood sugar regulation.

5. Maple Pecan Apple Crisp by Paleo Running Momma

Thanksgiving just isn’t the same without apple pie and pecan pie, so why not combine the two? This Maple Pecan Apple Crisp substitutes refined sugar with pure maple syrup. Surprisingly, maple syrup is packed with antioxidants, ranks low on the Glycemic Index, and helps reduce inflammation in the body. Plus, it’s filled with Vitamin C-rich apples- but, be sure to buy organic apples

Thanksgiving doesn’t have to end with stomach aches and late-afternoon naps. Just as food doesn’t have to harm our health and gut bugs. This year, I’m making the decision to eat nutritious and delicious dishes, while still enjoying the flavors of the season. Will you join me?


Sarah Greenfield RD, CSSD


16550 Riverside Drive


Studio City CA 91602 



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