The holidays bring an avalanche of indulgent treats — creamy casseroles, sugary pies, and rich gravies—that can leave our stomachs feeling more overworked than Santa on Christmas Eve. While these feasts are delightful in the moment, they often wreak havoc on our digestive systems, leaving us sluggish, bloated, and craving relief.
These simple, light meals are easy to digest and full of wholesome ingredients that nourish without overloading. They’re also low-FODMAP, meaning they avoid common irritants that can trigger bloating or discomfort. Whether you’re looking for a break from the decadence or a reset for your system, these recipes will leave you feeling refreshed and ready to take on the new year.
Grilled Lemon Chicken with Steamed Green Beans
For a simple, soothing meal, grill a lightly seasoned chicken breast until tender and pair it with steamed green beans dressed in olive oil and lemon juice. This dish is low in fat, easy to digest, and packed with lean protein and vitamins. The citrus not only enhances flavor but also aids digestion, making it a perfect post-holiday reset meal.
Baked Salmon with Cucumber and Dill Salad
Bake a salmon fillet in the oven with a drizzle of olive oil and a pinch of salt, then serve it with a crisp cucumber and fresh dill salad dressed in lemon juice. Salmon is high in omega-3 fatty acids, which help combat inflammation, while cucumber keeps the dish light and hydrating. The fresh dill adds a flavorful touch that’s easy on the stomach.
Zucchini Noodles with Olive Oil and Grilled Shrimp
Use a spiralizer or purchase pre-made zucchini noodles, lightly sauté them in garlic-infused olive oil, and top with grilled shrimp. This low-carb, low-FODMAP alternative to pasta is packed with nutrients while being gentle on the gut. The shrimp adds a lean protein boost without overwhelming your digestive system.
Simple Herb-Roasted Carrots and Chicken Thighs
Toss chicken thighs and carrots with olive oil, fresh thyme, and a dash of salt, then roast until tender. This one-pan meal is rich in beta-carotene and protein, providing balanced nutrition without heaviness. Roasting enhances the natural sweetness of the carrots, making this meal flavorful and satisfying.
Turkey and Carrot Lettuce Wraps
Cook ground turkey or chicken with a light seasoning of salt and pepper, then spoon it into crisp romaine lettuce leaves with thinly sliced carrots. These wraps are a crunchy, refreshing option that skips the bread, making them gentle on sensitive stomachs. They’re a quick, low-FODMAP way to enjoy a satisfying lunch or dinner.
Rice Noodle Soup with Bok Choy
Prepare a light broth base, add rice noodles, and top with steamed bok choy (and optionally, a poached egg). This soothing soup is hydrating, gentle on the digestive system, and full of nutrients. The rice noodles provide easy-to-digest carbs, while the egg adds a comforting protein boost.
Pan-Seared Cod with Mashed Parsnips
Pan-sear a cod fillet with a sprinkle of salt and olive oil, and pair it with creamy mashed parsnips for a mild, nutrient-rich meal. Cod is light and flaky, making it easy to digest, while parsnips are a low-FODMAP alternative to traditional mashed potatoes. This dish offers comfort without the gut heaviness.
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Grilled Chicken Salad with Strawberries and Spinach
Combine baby spinach, sliced strawberries, and grilled chicken breast, then drizzle with balsamic vinegar. This salad is a refreshing, nutrient-packed option that’s naturally low in calories and gentle on digestion. The strawberries add a touch of natural sweetness, making it both light and satisfying.
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Simple Roasted Sweet Potato and Arugula Salad
Roast diced sweet potatoes with olive oil, then toss them with fresh arugula and a sprinkle of pumpkin seeds. This dish is full of fiber and antioxidants while being easy on the gut. The natural sweetness of the potatoes pairs perfectly with the peppery arugula for a vibrant, energizing meal.
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Turkey Meatballs with Steamed Zucchini and Rice
Make small turkey meatballs seasoned with salt and pepper, bake or pan-sear them, and serve with steamed zucchini and white rice. This simple dish is low in fat, high in protein, and ideal for soothing an overworked digestive system. The zucchini adds lightness and a touch of freshness, rounding out this comforting, gut-friendly meal.
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