woman gathered with friends at dinner table

Enjoying Holiday Functions with IBS and Celiac Disease

Jamie Wlodarczak

Written by: Jamie Wlodarczak

Updated: March 9th, 2023

The holiday season can be tough for those with irritable bowel syndrome  (IBS) and/or celiac disease. Attending different social events when you have dietary requirements is often stressful. Living with both IBS and Celiac Disease, I have picked up a few tips over the years on how to manage different holiday functions. 

Below are a couple of gluten free and low FODMAP recipes you can use for holiday entertaining or to enjoy yourself over the season. 

Roasted Butternut Squash Soup

This is a wonderful rich soup filled with holiday spices. It’s great for a holiday lunch, or a first course for dinner. You can also make this on a weekend and eat it throughout the week. 

If you follow a low FODMAP diet, the Monash University FODMAP Diet app states butternut squash is low/green serving of FODMAP up to 1/3 of a cup diced. Above that amount, there is moderate to high amounts of GOS and mannitol. Depending on the size of your squash, 1/3 cup diced is approximately 1/6 of a medium squash, peeled and deseeded. This recipe uses 2 medium sized squash, thus you can have approximately 1/12 of this entire recipe in one sitting and remain within the low/green level of FODMAP. (Please note, this depends on the size of your squash, so double check your amounts and your personal diet before enjoying. 

To lighten this recipe, you can replace the lactose free half and half with lactose free milk or low FODMAP vegetable stock (I use Fody vegetable soup base, which is available online).


butternut squash soup

Brown Butter Holiday Cookies

These cookies are soft, chewy, and have an incredible nutty flavour from the brown butter. Sweetness comes from the cranberries and white chocolate. You can replace the cranberries and white chocolate for any mix-ins.

According to the Monash University FODMAP Diet app, 1 tablespoon of dried cranberries is a low/green serving of FODMAP. Above that amount, there are moderate or high amounts of Fructan. There is half a cup (8 tablespoons) of dried cranberries in this recipe which make 3 dozen cookies. Thus you can have up to 4 cookies in one sitting to stay within the low/green serving. 


brown butter cookies and milk in front of a Christmas tree

Have a happy holiday, and a celiac / IBS free holiday function!

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