Thanksgiving brings people together—but it can also bring a wave of digestive symptoms many people secretly brace for. Heartburn after the gravy. Bloating after the sides. Indigestion from a plate that was too tempting. If you’ve ever pushed through the discomfort because “it’s just part of the holiday,” you’re not alone.
With a little understanding of what helps your gut and what hurts it, you can enjoy the holiday with a little less worry… and a lot more comfort.
Foods That Help Your Gut
These Thanksgiving favorites tend to be gentler on digestion and can even help support a healthier gut.
1. Turkey (Lean Protein)
Lean, skinless turkey is one of the easiest proteins for the gut to digest. It’s filling without being heavy, making it a great foundation for your plate.
Try this gut-friendly option → Lemon and Herb Butter Roasted Turkey
2. Sweet Potatoes
Sweet potatoes are high in fiber, vitamins, and antioxidants that help support the digestive system and nourish your gut bacteria. You can enjoy them baked, roasted, or lightly seasoned.
Gut-friendly recipe idea → Cinnamon Roasted Sweet Potatoes
3. Pumpkin
Pumpkin is packed with fiber and nutrients that support gut health. When prepared with lighter ingredients, it’s a great way to enjoy the flavors of the season without overwhelming your stomach.
A warm and soothing recipe → Pumpkin Ginger Soup
Want a sweeter pumpkin option? → Gut-Healing Pumpkin Pudding
Or check out our other pumpkin superfood recipes to add to your Thanksgiving menu.
4. Fermented Sides
Fermented foods like sauerkraut, pickles, or yogurt-based dishes contain natural probiotics that support the gut microbiome. Even a small serving can help balance your plate, and digestion, during the hectic holidays.
A festive, probiotic-rich choice → Sauerkraut Salad with Apple & Cranberries
5. Herbal Teas
Warm herbal teas, especially ginger, peppermint, or chamomile, help soothe the digestive tract and may reduce bloating or nausea after a big meal.
A warm, restorative tea to help you feel your best → Warm Lemon, Honey & Ginger Tea
Foods That May Hurt Your Gut
Some Thanksgiving staples are delicious—but can be harder for your digestive system to tolerate.
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- High-fat dishes: Creamy casseroles, heavy gravies, and buttery sides can slow digestion and trigger heartburn. These richer foods may also be harder to tolerate during a Crohn’s or colitis flare.
- Stuffing and rolls: Refined carbs may cause bloating, especially for those with IBS or gluten sensitivity. People with IBD or Celiac disease may also find dense breads difficult or painful to digest.
- Carbonated drinks and alcohol: Bubbles increase gas, and alcohol can worsen reflux. Alcohol may also irritate the digestive tract for those with Crohn’s or ulcerative colitis.
- Onions, garlic, cruciferous vegetables: These are common triggers for those with IBS and can also increase discomfort for individuals with IBD, especially when eaten raw.
- Rich desserts: Heavy dairy and high sugar can cause discomfort in sensitive individuals and may be particularly challenging during IBD flares.
Tips for a Happier Gut This Holiday
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- Eat slowly and mindfully
- Don’t skip breakfast
- Stay hydrated between servings
- Take a short walk after the meal
- Notice which foods trigger symptoms, and adjust portions when needed
When to See a GI Specialist
If digestive discomfort is interfering with your holiday—or your everyday life—our team at HGA is here to help. If you are experiencing:
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- Persistent bloating
- Reflux
- Abdominal tenderness
- Diarrhea
- Cramping
- Belching or excessive gas
These are signs that your digestive system may need a closer look. Meet our providers so you can feel confident in choosing the care team that’s right for you.
At Hunterdon Gastroenterology Associates, we provide expert, patient-centered care to help you feel more comfortable and confident both at the table—and any time afterward. For more tips and expert advice, explore our patient resources or contact us to request an appointment.
