Fod-whats??!! Navigating tricky food conversations these holidays
Ah, Christmas - a time for family, friends and sometimes, challenging food-related questions. Whether it’s your cousin’s probing curiosity, your sibling’s playful teasing or your mother-in-law’s classic eyeroll, the festive season has a way of turning your plate into everyone else’s business. If you follow a low fodmap diet (vegetarian, vegan, pescatarian or any diet for that matter), you know the drill. You’re politely explaining your needs when someone chimes in with:
“What even are fodmaps? I’ve never heard of such a ridiculous thing!”
“Surely a tiny bit of garlic won’t hurt?”
“But how can such a healthy meal be bad for you?”
Food is personal - especially when your gut’s in charge - and these conversations can feel awkward, draining and even triggering. But with the right mix of humour, confidence and practical strategies, you can get through the holidays with your needs met and your sanity intact. And just remember – the goal is to spend less time in the loo and more time with your family & friends these holidays.
In this blog, we’ll share:
How to confidently explain your food choices without sounding defensive or inviting debate.
Quick, witty comebacks for those inevitable “just one bite won’t hurt” comments.
Ways to navigate restaurant menus, family buffets and party spreads without coming off as “difficult” or “demanding”.
Because you deserve to enjoy the holidays too. And that means minimising everything that triggers your troublesome gut health symptoms.
How to diffuse judgy questions
“But what even are FODMAPs?”
A: “Oh, they’re just a group of natural sugars that some people (like me!) have trouble digesting. They’re in loads of healthy foods like onions, garlic and apples, but for someone with IBS, they can cause a lot of digestive issues.”
💡 Pro tip for sceptics: You can say, ‘It’s not about avoiding healthy foods; it’s about finding the ones that love me back.’
“Why are you following such a restrictive diet?”
A: “It’s not forever! It’s just a tool to figure out what works for my body. Once I’ve nailed what triggers by symptoms, I’ll reintroduce foods so I’m not avoiding things unnecessarily. It’s about feeling good and living life without worrying about my gut ruining the party.”
“Surely a little bit of (insert high fodmap food) won’t hurt?”
A: “I wish! For me, even a tiny bit can set off symptoms. It’s a bit like peanut allergies - some people react to a crumb. My gut just has a very specific low fodmap policy.”
💡 For extra sparkle: Try, ‘I’d rather skip the (insert high fodmap food) than spend Christmas Day hugging a hot water bottle!’
“Isn’t this just another fad diet? You’re always avoiding something!”
A: “Not at all! It’s evidence-based and recommended by gastroenterologists and dietitians for managing IBS. It’s about improving gut health, not about weight loss or trends. If I could get these results from eating pizza, trust me, I would!”
💡 Reassure them: ‘I’m not trying to make life harder - I’m just trying to make my life better!’
“Doesn’t it suck to miss out on all the Christmas food?”
A: “Not really! There are so many delicious low fodmap swaps. I’ll bring a dish to share so I don’t miss out. Plus, I feel so much better when I stick to foods my tummy loves - it’s totally worth it!”
💡 Add a smile and say, ‘And who knows, you might even prefer my low fodmap pavlova!’
The key take-aways are… smile, breathe and lean into peoples’ curiosity, when appropriate. In 99% of situations, people aren’t as focussed on what you are or aren’t putting on your plate as you think. While the host may be offended that you aren’t diving into their signature Christmas dish, you can always redirect their attention to cousin Fred – who has already gone back for seconds!
Can I take your order please?
But what do you do if you’re at a restaurant and all eyes are on you when the waiter/waitress comes to take your order. Here’s an approach that might be useful.
Step 1: Start with a Smile and Positivity
“Hi! I’m so excited to be here - it smells amazing!” (A friendly tone sets the mood for a positive interaction with the waitstaff)
Step 2: Keep It Simple and Specific
“I have some food sensitivities, so I need to avoid certain ingredients. Do you have anyone in the kitchen that is familiar with fodmaps?”
Step 3: Offer Solutions to Show Flexibility
“Could I have the grilled chicken but without the marinade? And would it be okay to swap the salad dressing for olive oil and lemon?”
💡 Why this works: You’re showing that you’ve already thought about adjustments, which makes it easier for the staff.
Step 4: Gratitude Goes a Long Way
“Thanks so much for checking with the kitchen—I really appreciate it! You’re making this so much easier for me.”
💡 Why this works: A little gratitude makes everyone feel good and increases the likelihood of a helpful response.
And exude confidence. Because chances are that if you’re in a big group, you’re not the only one that has dietary preferences so you’re doing some excellent role-modelling for the introverts in the room!
Final thoughts: a little kindness goes a long way
Navigating family gatherings with or without IBS can be challenging for some, but a mix of humour, honesty, and confidence can make all the difference. Sometimes, loved ones just need a bit of education - and maybe a bite of your delicious low fodmap dish—to understand. Most of the time, people really aren’t as focussed on what you are/aren’t eating as you think.
💡 Two pro-tips:
Eat before you go so that you don’t arrive to a family/friend/work function hungry and hangry. And keep a shake in your bag for emergencies.
Bring along a fabulous low fodmap dish that everyone will enjoy to destigmatise your dietary needs. You’ll find lots to choose from in our low fodmap recipe collection!
ps. No mothers-in-law, siblings, or distant cousins (especially those named Fred) were harmed in the making of this blog. Any resemblance to actual family drama is purely fictional.